12
17
2021

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

By Adam 0

LOWER BACK | TRAPS
LONG HEAD BICEPS | POST. NECK

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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
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1. BENT OVER T BAR ROW
use a close d grip if possible and get to where you’re
pulling in really low towards your waist to bias the lower lats.
3 sets : 10 to 15
1 set : 8 to 12 max effort

2. SEATED SUPINATED GRIP CABLE ROW
single d grip handle with underhanded grip
and leaning over slightly to the side your
training.
3 sets : 10 to 15
1 set : 8 to 12 max effort

3. ROPE LAT PULLDOWN
palms facing each other grip on rope and
pulling down into the lower lats.
3 sets : 10 to 15
1 set : 8 to 12 max effort

4.  STANDING SNATCH GRIP BB SHRUG
wide overhand snatch grip
3 sets : 8 to 12
1 set : 6 to 10 max effort
5. STANDING SINGLE ARM DB CROSS
BODY HAMMER CURL
2 sets :  10 to 15
1 set : 8 to 10 max effort

6. SERRATUS DIP/SHRUG
done from the top of a dip position and you
shrug basically your bodyweight
3 sets : failure

superset with

STANDING CABLE D GRIP DRAG CURL
supinated grip on a close d grip handle
2 sets : 15 to 20
1 set : 10 to 15 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 EXTENSION
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

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