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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. STANDING UNILATERAL
STRAIGHT ARM 
LAT PULLDOWN
no cable attachment for neutral grip
3 sets : 15-12-10

2. 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 : 15-12-10

3. SEATED CLOSE D GRIP CABLE ROW
leaning fwd into the movement
3 sets : 25-20-15

5. SEATED INCLINE DB HAMMER CURL
bench set to 45 degrees with neutral grip position
3 sets : 15-12-10

6. STANDING DB DRAG CURL
supinated grip and keep elbows back.

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
DB WRIST FLEXION
3 SETS : 15 to 20
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