LOWER BACK | TRAPS | LONG HEAD BICEPS | POST. NECK
LOWER BACK | TRAPS
LONG HEAD BICEPS | 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. ROCKING LAT PULLDOWN
outside shoulder width grip and as you
pull down you’ll rock into one side emphasizing the
contraction. you can do this alternating or separate
each side unilaterally.
4 SETS : 10 to 15
2. SEATED REVERSE GRIP CABLE ROW
supinated grip that starts wide on the first
set, and slightly narrows each set progressively.
4 SETS : 8 to 12 + drop 8
3. UNILATERAL HIGH INLCINE CHEST
SUPPORTED STRAIGHT ARM LAT PULLDOWN
use single d grip handle with bench set very high incline
and cable set in high position.
4 SETS : 10 to 15
bar is suspended under you in seated position
with snatch grip.
4 SETS : 10 to 15
just inside shoulder width overhand grip.
3 SETS : 8 to 12
grab db on outside end to put more anti rotation
stress on the long head as you curl.
3 SETS : 8 to 12
superset with
SERRATUS SHRUG (DIP SHRUG)
in the top of a dip position, perform a shrug
3 sets : failure
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POSTERIOR NECK
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dynamic warm up with head turns, rolls, and lateral flexions
1. SEATED NECK EXTENSION WITH HEAD HARNESS
seated position with harness loaded in front of you pulling back into
neutral neck extension.
3 SETS : 10 to 15
2.. CHEST SUPPORTED NECK EXTENSION
weight plate on back of head
3 SETS : 10-10-10