10
22
2021
TRAPS | LOWER LATS | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
TRAPS | LOWER LATS | SHORT HEAD BICEPS
ANT. NECK | FOREARMS
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PRE-HAB/ACTIVATION/MOBILITY
BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION DB SUPINATION + PRONATION ______________________________________
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ANTERIOR NECK
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1. DB BACK SUPPORTED NECK
FLEXION
on flat bench with head hanging off and db
sits on your forehead
3 SETS : 12-12-12
2. BANDED/WEIGHTED PROTRACTION
Protraction is a combo of upper neck extension and mid/low neck flexion
place an abmat under your mid back to create some space to perform this
one.
3 SETS : 10-10-10
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1. STANDING UNILATERAL STRAIGHT
ARM LAT PULLDOWN
stand more upright and use just the empty cable
to pull down into the lower lats.
3 sets : 10 to 12 superset withSTANDING DB SHRUG
3 sets : 8 to 122. NEUTRAL GRIP STERNUM PULL UP
shoulder width neutral grip pulling your
body to an arched position to the sternum for
lower lat engagement.
4 SETS : failure
ARM LAT PULLDOWN
stand more upright and use just the empty cable
to pull down into the lower lats.
3 sets : 10 to 12 superset withSTANDING DB SHRUG
3 sets : 8 to 122. NEUTRAL GRIP STERNUM PULL UP
shoulder width neutral grip pulling your
body to an arched position to the sternum for
lower lat engagement.
4 SETS : failure
3. SINGLE ARM CROSS BODY DB ROW
bent over position pulling “up and around your body” on
the positive side.
4 SETS : 10 to 15
bent over position pulling “up and around your body” on
the positive side.
4 SETS : 10 to 15
5. WIDE GRIP STANDING BB CURL
outside shoulder width supinated grip
4 SETS : 10 to 15
outside shoulder width supinated grip
4 SETS : 10 to 15
6. STANDING UNLILATERAL
CABLE ARCHER CURL
set cable at shoulder height use supinated
d grip. curl towards your ear.
4 SETS : 10 to 15
CABLE ARCHER CURL
set cable at shoulder height use supinated
d grip. curl towards your ear.
4 SETS : 10 to 15
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FOREARMS
FLEXORS/EXTENSORS
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FOREARMS
FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
use light pipe or stick
2 SETS : 15-15
use light pipe or stick
2 SETS : 15-15
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 SETS : 15-15
3. DB WRIST EXTENSION
3 SETS : 15 to 20
use light pipe or stick
2 SETS : 15-15
3. DB WRIST EXTENSION
3 SETS : 15 to 20
superset with
DB WRIST FLEXION
3 SETS : 15 to 20
3 SETS : 15 to 20