11
12
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. SEATED UNILATERAL
CROSS BODY CABLE ROW
position your body so you can pull across and kind of
around your body to tie into the lower lats. use a d grip handle.
3 sets : 10 to 12
1 set : 8 to 12 max effort

2. WIDE REVERSE GRIP LAT PULLDOWN
outside shoulder width supinated grip
3 sets : 10 to 15
1 set : 8 to 10 max effort

3. REVERSE GRIP CHEST SUPPORTED MACHINE ROW
shoulder width supinated grip position
3 sets : 10 to 15
1 set : 8 to 10 max effort

4.  SEATED CLOSE GRIP BB SHRUG
bar is suspended under you in seated position
with shoulder width grip.
3 sets : 10 to 15
1 set : 10 to 12 max effort

5.60 DEGREE INCLINE DB CURL
supinated grip and focus on the stretch position
2 sets :  10 to 12
1 set : 8 to 10 max effort

6. 90 DEGREE PREACHER
DB HAMMER CURL
use the 90 degree side of a preacher bench
hammer curl.
2 sets : 8 to 12
1 set : 8 to 10 max effort

superset with

HANGING SHRUG
done from a hanging pull up position,
performing a shrugging motion. use wrist
wraps if you need to for grip.
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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