LOWER BACK | SHORT HEAD BICEPS | FOREARMS | TRAPS | ANT. NECK (FRIDAY)
LOWER BACK | SHORT HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(FRIDAY)
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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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GRIP BB ROW TO HIPS
shoulder width supinated grip
3 sets : 15-12-10 2. CHIN GRIP LAT PULLDOWN
inside shoulder width supinated grip
4 sets : 15-12-10-8 + drop 8
use d grip handle
3 sets : 12-12-12
supinated grip and keep arms beside you
3 sets : 12-10-8 + drop 8
shoulder width grip
3 sets : 15-15-15
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. DB WRIST EXTENSION
3 SETS : 15 to 20
3 SETS : 15 to 20