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. STRAIGHT ARM UNILATERAL
CABLE PULLDOWN
no attachments on high cable
3 sets : 10 to 15
1 set : 8 to 12 max effort
2. CHIN UP WITH HIPS AND KNEES
FLEXED AT 90 DEGREES
just outside shoulder width supinated grip
3 sets : near failure
1 set : max effort failure
3. SEATED HIGH TO LOW CABLE ROW
set cable to head height in seated position and use
single d grip handle.
3 sets : 10 to 15
1 set : 8 to 12 max effort
3 sets : 15 to 20
1 set : 10 to 15 max effort
inside shoulder width supinated grip
2 sets : 10 to 15
1 set : 8 to 12 max effort
from a hang position do a do a shrug
3 sets : failure
superset with
DB HAMMER CURL TO ZOTTMAN
NEGATIVE
hammer grip curl that rotates over to a
pronated negative.
2 sets : 10 to 15
1 set : 8 to 12 max effort
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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