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 PRONATED GRIP CABLE ROW
set 1 : wide grip
set 2 : just outside shoulder width
set 3 : inside shoulder width
3 sets : 20-20-20
2. CHEST SUPPORTED T BAR ROW
just outside shoulder width neutral width grip
4 sets : 15-12-10-8 + drop 4
3. NEUTRAL SNATCH GRIP LAT PULLDOWN
BEHIND THE HEAD
wide neutral grip pulling behind the head
4 sets : 20-20-15-15
spread elbows a bit as you pull into the bottom
3 sets : 15-15-15
superset withSTANDING DB SHRUG
3 sets : 12-10-8
db’s stay in neutral position
3 sets : 15-12-10
set bench at 45 degrees and let arms really hang back.
use a supinated grip.
3 sets : 8-8-8 + drop 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