TRAPS | UPPER BACK | SHORT HEAD BICEPS | ANT. NECK | FOREARMS
TRAPS | UPPER BACK | SHORT HEAD BICEPS
ANT. NECK | FOREARMS
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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 ______________________________________
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ANTERIOR NECK
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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
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outside shoulder width pronate d grip
pulling in towards your lower chest height.
2 sets : 15 to 20
1 set : 10 to 15 max effort
superset withSEATED DB SHRUG
3 sets : 8 to 12
2. WIDE CHIN GRIP LAT PULLDOWN
outside shoulder width supinated grip
3 sets : 10 to 15
1 set : 8 to 12 max effort
KNEELING BENCH POSITION
one knee on bench and single arm db row
1 set : 8 to 12 max effort
supinated grip
2 sets : 10 to 12
1 set : 6 to 10 max effort
shoulder width supinated grip. you’ll perform a strict curl and
at the top you’ll tuck your elbows back and do the negative of a drag curl
close to your body. reps will be slow and controlled.
2 sets : 8 to 10
1 set : 6 to 8 max effort
FOREARMS
FLEXORS/EXTENSORS
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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