01
14
2022
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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1. BB HYPEREXTENSION
shoulder width supinated grip on bb. be careful on this one,
but you’ll bend over and hunch fwd into spinal flexion, and reverse
out of that process until you come up into slight hyperextension. as you
do this pull the bar in like a row to bring in the big
contraction into the lats.
3 sets : 20-15-15 2. SEATED & LEANING FWD
D GRIP CABLE ROW
use close d grip and keep your torso fwd into the pull
to bias the lower lats.
4 sets : 12-12-10-8 + drop 8
shoulder width supinated grip on bb. be careful on this one,
but you’ll bend over and hunch fwd into spinal flexion, and reverse
out of that process until you come up into slight hyperextension. as you
do this pull the bar in like a row to bring in the big
contraction into the lats.
3 sets : 20-15-15 2. SEATED & LEANING FWD
D GRIP CABLE ROW
use close d grip and keep your torso fwd into the pull
to bias the lower lats.
4 sets : 12-12-10-8 + drop 8
3. HIGH TO LOW CABLE CROSS BODY ROW
stand sideways to the cable and pull cross body
in a high to low cable motion.
3 sets : 15-12-10
stand sideways to the cable and pull cross body
in a high to low cable motion.
3 sets : 15-12-10
5. SEATED CABLE DRAG CURL
shoulder width supinated grip driving elbows
back pulling into the biceps.
3 sets : 15-12-10 + drop 5
shoulder width supinated grip driving elbows
back pulling into the biceps.
3 sets : 15-12-10 + drop 5
6. SEATED INCLINE DB CURL
supinated grip and keep elbows back.
3 sets : 15-12-10
supinated grip and keep elbows back.
3 sets : 15-12-10
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FOREARMS
FLEXORS/EXTENSORS
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FOREARMS
FLEXORS/EXTENSORS
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1. ULNAR DEVIATION
use light pipe or stick
2 SETS : 15-15
use light pipe or stick
2 SETS : 15-15
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 SETS : 15-153. DB WRIST EXTENSION
3 SETS : 15 to 20
use light pipe or stick
2 SETS : 15-153. DB WRIST EXTENSION
3 SETS : 15 to 20
superset with
DB WRIST FLEXION
3 SETS : 15 to 20
3 SETS : 15 to 20