TRAPS | UPPER BACK | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
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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set bench incline at about 30 degrees and
db’s will be in neutral position.
3 sets : 10 to 15 superset with
CHEST SUPPORTED DB SHRUG
use same setup and perform shrug. you can try to use the
same loading as the row, but drop weight if needed.
3 sets : 8 to 12
2. LAT PULLDOWN
outside shoulder width grip
4 SETS : 10 to 15
BACK BIAS
focus on pulling with your back more so
than your rear delts. use palms facing each other grip.
4 SETS : failure
3 SETS : 8 to 12
outside shoulder width supinated grip
3 SETS : 10 to 15
FOREARMS
FLEXORS/EXTENSORS
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use light pipe or stick
2 SETS : 15-15
use light pipe or stick
2 SETS : 15-15
3. CABLE D GRIP WRIST EXTENSION
3 SETS : 15 to 20
3 SETS : 15 to 20
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ACCESSORY WORK
A. TOTAL CORE ABS OR AB CIRCUIT (SEE MENU ABOVE)