02
11
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. SINGLE ARM CHIN GRIP LAT PULLDOWN
use d grip handle and you’ll move with the resistance
to bias your lat more meaning feel out your lat as you
do this one and that will guide you.
3 sets : 12-10-8 + drop 8

 

2. DB HYPEREXTENSION
shoulder width supinated grip on db’s. 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 weight in like a row to bring in the big
contraction into the lower lats.
3 sets : 12-12-12

 

3. SINGLE ARM D GRIP CABLE ROW
sit at a 45 degree angle so it stretches across
the lats more. the pull will be more cross body this
way.
3 sets : 12-12-12

5. STANDING DB BICEP BLASTER CURL
supinated grip with a bicep blaster attachment or just push
elbows forward to emulate a preacher position.
4 sets : 12-10-8-6
6. SINGLE ARM CHEST SUPPORTED
INCLINE DB SPIDER CURL
set bench incline to 45 degrees
3 sets : 20-15-12

 

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FOREARMS
FLEXORS/EXTENSORS

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1. ULNAR DEVIATION
use light pipe or stick

2 sets : 12-12
superset with
2. SUPINATION & PRONATION
use light pipe or stick
2 sets: 12-12

3.  UNILATERAL CABLE WRIST EXTENSION
use d grip handle
3 sets : 15 to 20
superset with
UNILATERAL CABLE  WRIST FLEXION
use d grip handle
3 sets : 15 to 20
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