11
26
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. ALTERNATING LAT PULLDOWN
outside shoulder width pronated grip and as you
pull down you pull into one side lower with the lat bar.
do both sides for rx reps
3 sets : 12 to 15
1 set : 8 to 12 max effort

2. SINGLE ARM DB REVERSE GRIP
DB ROW
supinated grip
3 sets : 10 to 15
1 set : 8 to 10 max effort

3. UNILATERAL STRAIGHT ARM PULLDOWN
high pulley cable with a single rope or no attachment for a
neutral grip position.
3 sets : 10 to 15
1 set : 8 to 12 max effort

4.  STANDING TRAP BAR SHRUG
3 sets : 15 to 20
1 set : 10 to 15 max effort

5. STANDING EZ BAR CURL
inside shoulder width supinated grip
2 sets :  8 to 10
1 set : 6 to 8

6. DIP/SERRATUS SHRUG
from the top of a dip position perform a shrug
2 sets : 10 to 15
1 set : 8 to 10 max effort
*add dip belt loading if applicable

superset with

DB CROSS BODY HAMMER CURL
hammer grip position curling cross body
3 sets : 10 to 15

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POSTERIOR NECK
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dynamic warm up with head turns, rolls,  and lateral flexions

1. STANDING CABLE NECK EXTENSIONS
use lower pulley position and a long band that goes around
your head to resist neck extension.
3 SETS : 10 to 15

2.. CHEST SUPPORTED HEAD TURNS
lay chest supported on flat bench with head lifted in extension
slightly and turning head side to side controllably.
3 SETS : 10-10-10

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