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. CHIN UP
just inside shoulder width supinated grip. keep your
elbows in tight to your sides to bias the lats.
3 sets : 10 to 15
1 set : 8 to 12 max effort
2. REVERSE GRIP BENT OVER BB ROW
shoulder width supinated grip
3 sets : 10 to 15
1 set : 6 to 10 max effort
3. ONE ARM DB ROW TO HIP
bench supported and pulling db back at your hip
to bias lower lat.
3 sets : 10 to 15
1 set : 6 to 10 max effort
use some lower body drive to help drive the weight
up into the traps and allow you to train this one a tad
heavier than strict.
3 sets : 10 to 15
use 90 degree side of preacher bench and to a hammer curl
2 sets : 10 to 15
1 set : 6 to 10 max effort
just outside shoulder width pronated grip
3 sets : 8 to 12
superset with
STANDING CLOSE GRIP EZ BAR CURL
inside shoulder width supinated grip
2 sets : 10 to 15
1 set : 6 to 10 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