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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cable set in high position and bench at 45 degree angle.
d grip handle. in a side lying position you’ll pull down and
across your body into the lat.
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 : 12-12-123. UNILATERAL STANDING STRAIGHT ARM LAT PULLDOWN
single arm with no attachments on cable.
3 sets : 15-12-10
shoulder width supinated grip
4 sets : 15-12-10-8
3 sets : 8-8-8 + rest pause fail ————————————————————-
FLEXORS/EXTENSORS
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use light pipe or stick
2 SETS : 12-12
use light pipe or stick
2 sets: 12-12 3. UNILATERAL CABLE WRIST EXTENSION
use d grip handle
3 sets : 15 to 20
use d grip handle
3 sets : 15 to 20