TRAPS | UPPER BACK | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
TRAPS | UPPER BACK | SHORT HEAD BICEPS
ANT. NECK | FOREARMS
—————————————————-
PRE-HAB/ACTIVATION/MOBILITY
BAND SHOULDER OPENERS
HANGING LAT STRETCH
SHOULDER INTERNAL/EXTERNAL ROTATION
UPPER TRAP STRETCH WITH BARBELL
BICEP/TRICEP MASH ON TENNIS BALL
DB RADIAL + ULNAR DEVIATION DB SUPINATION + PRONATION ______________________________________
———————————————————–
ANTERIOR NECK
————————————————————
dynamic warm up with head turns and rotations
1. WEIGHT PLATE BACK
SUPPORTED NECK FLEXION
on flat bench with head hanging off and db
sits on your forehead
3 SETS : 12-12-12
2. BANDED/WEIGHTED PROTRACTION
Protraction is a combo of upper neck extension and mid/low neck flexion
place an abmat under your mid back to create some space to perform this
one.
3 SETS : 10-10-10
______________________________________________
set bench at 30 degrees
2 sets : 10 to 15
1 set : 8 to 10 max effort
superset with
STANDING DB SHRUG
3 sets : 15 to 202. LAT PULLDOWN
just outside shoulder width neutral grip
3 sets : 10 to 15
1 set : 8 to 12 max effort
lined up across mid and upper back
1 set : 10 to 15 max effort
DB CURL
supinated grip
2 sets : 10 to 15
1 set : 6 to 10 max effort
set cable to standing head height and use d grip
to curl towards your head.
2 sets : 10 to 15
1 set : 6 to 10 max effort
FOREARMS
FLEXORS/EXTENSORS
————————————————————-
use light pipe or stick
2 SETS : 15-15
use light pipe or stick
2 SETS : 15-15
3. CABLE D GRIP WRIST EXTENSION
3 SETS : 15 to 20
3 SETS : 15 to 20