01
06
2022

LOWER BACK | SHORT HEAD BICEPS | FOREARMS | TRAPS | ANT. NECK (FRIDAY)

By Adam 0

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

______________________________________________

1. BENT OVER REVERSE
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

3.  ONE ARM SEATED CABLE ROW
use d grip handle

3 sets : 12-12-12

 

5. SEATED HIGH INLCINE DB CURL
supinated grip and keep arms beside you
3 sets : 12-10-8 + drop 8
6. STANDING EZ BAR DRAG CURL
shoulder width grip
3 sets : 15-15-15
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FOREARMS
FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
use light pipe or stick
2 SETS : 15-15
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 SETS : 15-15

3.  DB WRIST EXTENSION
3 SETS : 15 to 20
superset with
BB WRIST FLEXION
3 SETS : 15 to 20
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