LOWER BACK | TRAPS | LONG HEAD BICEPS | POST. NECK
LOWER BACK | TRAPS
LONG HEAD BICEPS | POST. NECK
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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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
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
3 SETS : 15 to 20
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
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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