01
07
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. STANDIING CABLE LOW
TO HIGH PULLEY ROW

low pulley position bent over to 60 degrees
and using a close d grip.
3 sets : 20-15-15
 

2. INCLINE CHEST SUPPORTED DB ROW
WITH THORACIC HYPEREXTENSION
set bench incline at 30 degrees and as you row, you’ll
posture up the t spine area and drive a contraction
into the lats that hits hard.
4 sets : 12-12-10-8 + drop 8 

3. HANDS TOGETHER SUPINATED GRIP
LAT PULLDOWN
keep your grip very close and your elbows in tight the
entire time to help bias the lats in the lower region.
3 sets : 15-12-10 

5. SEATED HIGH INLCINE DB HAMMER CURL
neutral grip and you want your arms pushed back and not
in front of you.
3 sets : 15-12-10 + drop 5
6. STANDING DB DRAG CURL
3 sets : 15-12-10
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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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