UPPER BACK | TRAPS | LONG HEAD BICEPS | POSTERIOR NECK (MONDAY)
UPPER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK
(MONDAY)
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PREHAB/ACTIVATION/MOBILITY
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. SEATED MACHINE ROW
ideal grip is neutral if possible and use a width
of just outside shoulder width
4 sets : 20-15-12-10
2. LAT PULLDOWN
1.5x shoulder width neutral grip
3 sets : 20-15-12
3. HIGH INCLINE CHEST SUPPORTED DB ROW
set bench incline 45 to 60 degrees and you’ll get a combo that
feels like a row with a shrug. that’s what you want here.
4 sets : 10-8-6-4 + drop 4
*as each set pyramids heavier, slow your tempo down
each set progressively
ATTACHMENT
3 sets : 15-15-15superset withROUNDED T SPINE STANDING DB SHRUG
allow your t spine to go into flexion on the negative
and then square it back up as you shrug.
3 sets : 8-8-8
palms up to close d grip handle
3 sets : 20-20-20
set bench at 45 degrees and let arms really hang back.
use a supinated grip.
3 sets : 8-8-8
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POSTERIOR NECK
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dynamic warm up with head turns, rolls, and lateral flexions
1. CHEST SUPPORTED NECK EXTENSION
set incline at 15 degrees and pull head back into extension. add
resistance via weigh plates.
3 sets : 10 to 15
2. SEATED CABLE RESISTANCE HOLDS
set cable at head height in seated position. use a resistance
band to hook to cable and load the tension up and
hold for a bit.
3 sets : static holds