11
06
2021

LOWER BACK | TRAPS | LONG HEAD BICEPS | POST. NECK

By Adam 0

LOWER BACK | TRAPS
LONG HEAD BICEPS | POST. NECK

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
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

4.  SEATED SNATCH GRIP BB SHRUG
bar is suspended under you in seated position
with snatch grip.
4 SETS : 10 to 15

5.REVERSE GRIP EZ BAR PREACHER CURL
just inside shoulder width overhand grip.
3 SETS :  8 to 12

6. SINGLE ARM INCLINE DB CURL
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

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