12
04
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. HIGH INCLINE CHEST SUPPORTED
STRAIGHT ARM PULLDOWN
outside shoulder width grip
4 SETS : 10 to 15

2. UNILATERAL SEATED CABLE ROW
use d grip handle and try and pull around your
body to bring in the lower lat insertions.
4 SETS : 10 to 15

3. CHIN GRIP LAT PULLDOWN
shoulder width reverse grip. as soon as you reach
the end range of the pull, sit back and squeeze into your
lower lats.
4 SETS : 10 to 15

4.  SEATED UNILATERAL GITTLESON DB SHRUG
seated with a single db in neutral position and slightly lean into
the working side as you perform a shrug.
4 SETS : 8 to 10

5. STANDING ROPE HAMMER CURL
3 SETS :  15 to 20

6. SINGLE ARM INCLINE DB CURL
grab db on outside end to put more anti rotation
stress on the long head as you curl.
3 SETS : 10 to 15

superset with

CHEST SUPPORTED DB SHRUG
use same bench setup as incline curl
3 sets : 10 to 15

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

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

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