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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use v bar or close d grip row handle
2 sets : 10 to 15
1 set : 8 to 10 max effortsuperset with
STANDING DB SHRUG
start slightly bent forward when you shrug,
then stand up straight with the held shrug contraction.
3 sets : 8 to 12
2. SEATED CABLE ROW
outside shoulder width pronated grip
pulling in to lower chest height.
3 sets : 15 to 20
1 set : 8 to 12 max effort
chest supported 45 degrees on bench.
db’s in neutral position
1 set : 8 to 10 max effort
use d grip handle facing away from low pulley
2 sets : 10 to 12
1 set : 8 to 10 max effort
supinated grip
2 sets : 10 to 15
1 set : 8 to 10 max effort
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