10
29
2021

TRAPS | UPPER BACK | SHORT HEAD BICEPS | ANT. NECK | FOREARMS

By Adam 0

TRAPS | UPPER BACK | 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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dynamic warm up with head turns and rotations

1. WEIGHT PLATE 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. CHEST SUPPORTED MACHINE ROW
shoulder width grip and line of pull through the
upper back. try to round the upper back on the
negative to put it into a loaded stretch each rep.
3 sets : 8 to 10
superset with

STANDING DB SHRUG
do this in 2 parts where you shrug up first
to a locked position, then retract scapula on
the second part.
3 sets : 8 to 12

2. ROPE LAT PULLDOWN
use rope attachment with pronated grip
4 SETS : 15 to 20

3.  INVERTED BODYWEGHT ROW
start with a close grip and go to fatigue then
widen your grip and go at it again. try for 2 to 3
width changes per set.
4 SETS : failure
5. SEATED INCLINE COMMORFORD CURL
externally rotated shoulders and supinated grip
3 SETS : 8 to 10
6. STANDING WIDE GRIP EZ BAR CURL
outside shoulder width supinated grip
3 SETS : 10 to 15
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FOREARMS
FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
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
superset with
DB WRIST FLEXION
3 SETS : 15 to 20
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