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 CLOSE D GRIP LAT PULLDOWN
on the negative fold your elbows in and as you pull
down open your elbows apart and coming down
into the upper back.
3 sets : 15-12-12
2. LOW INCLINE CHEST SUPPORTED DB ROW
set bench incline to 15-30 degrees and db’s
are in a neutral position.
4 sets : 12-10-8-6 + drop 6
3. TRAP BAR LANDMINE ROW
bent over position and shoulder width grip on the bar.
works best in a landmine attachment.
4 sets : 12-10-8-6
snatch position neutral grip
3 sets : 20-15-15
superset with
STANDING DB SHRUG PULLBACK
as you hit the top of the shrug pull into the
posterior side for some retraction.
3 sets : 10-10-10
INCLINE DB CURL
set bench at 45-60 degrees. grab db all the way to
the outer head to actively engage the long head. try
and over rotate the db into the top by turning pinky
side of hand upward.
3 sets : 20-10-8 + drop 8
CABLE DRAG CURL
supinated grip
3 sets : 25-20-15
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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