11
26
2021

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

By Adam 0

LOWER BACK | TRAPS
LONG HEAD BICEPS | POST. NECK

————————————–

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
____________________________________

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

———————————————————–
POSTERIOR NECK
————————————————————

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

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven