UPPER BACK | TRAPS | LONG HEAD TRICEPS | POST. NECK
UPPER BACK | TRAPS
LONG HEAD TRICEPS | POST. NECK
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. WIDE GRIP LAT PULLDOWN
outside shoulder width grip
4 SETS : 10 to 15
2. SEATED CABLE ROW
inside shoulder width pronated grip
4 SETS : 15-12-10-8
3. SINGLE ARM DB ROW
bent over to parallel torso to floor position.
use free hand for support
on a flat bench.
4 SETS : 10 to 15
EZ BAR REEVES SHRUG
you will grip the actual weight plates for this one
so you gain a neutral snatch grip position. old school classic
done from a chest supported position. set incline to
the lowest angle you can get the clearance with.
4 SETS : 10 to 15
TRI EXTENSION
rope extension behind the head facing away from
the cable
3 SETS : 10 to 15
FLOOR POSITION
westside style goes to a floor touch and rock back before
exploding into the extension
3 SETS : 10 to 15
superset with
STRAIGHT ARM DIP SHRUG
(serratus shrug)
in the top of a dip position perform a shrug
3 sets : failure
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POSTERIOR NECK
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1. CHEST SUPPORTED BENCH
WEIGHT PLATE EXTENSION
light loading if needed on the back of your head.
hinge your neck training the extensor muscles and
into your central upper back.
3 SETS : 10 to 15
2.. CHEST SUPPORTED NECK RETRACTION
you want to lay chest on an ab mat pad to create
the space to train this one
3 SETS : 10-10-10