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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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.
4 sets : 15-12-10-8
2. BB HYPEREXTENSION
ROW OFF RACK PINS
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. set the rack pins in the bottom positon
so you can come to a dead stop on the stretched lat position.
3 sets : 12-12-12
3. ARCHED D GRIP LAT PULLDOWN
shoulder width neutral grip and hitting an arched
position in the bottom to bias the lower lats a bit more.
3 sets : 15 to 20
POOR MAN DB PREACHER CURL
supinated grip with your free arm placed behind
the lifting side to create a push forward and some
preacher curl like stability. rotate pinky side up into
the contractions.
3 sets : 15-12-10
crank shoulders way open and back so you
can bias that inner portion of your bicep
4 sets : 12-10-8-6
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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