UPPER BACK | TRAPS | LONG HEAD BICEPS | POSTERIOR NECK (MONDAY)
UPPER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK
(MONDAY)
————————————–
PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
____________________________________
1. ONE ARM KNEELING CABLE HIGH ROW
kneel on a bench like you’d do a db row off a bench. set
cables to mid chest height in your supported row position.
use d grip handle for neutral grip.
3 sets : 20-15-10
2. PULL UP
1.5x shoulder width pronated grip
4 sets : failure
3. INCLINE CHEST SUPPORTED DB ROW
WITH T SPINE OFF OF BENCH
set bench at 30 degrees and make sure you let your
chest hang off the front to expose the upper back more.
keep db’s in a mostly pronated position.
4 sets : 15-12-10-8 + drop 8
just outside shoulder width grip and shrug
upwards
3 sets : failure superset with STANDING DB SHRUG
3 sets : 8-8-8
supinated position and keep elbows out in from of you
3 sets : 15-12-10
supinated cross body curl
3 sets : 15-12-10
———————————————————–
POSTERIOR NECK
————————————————————
dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION
lay on flat bench and pull head back into extension. add
resistance via weigh plates.
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