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. HIGH INCLINE CHEST SUPPORTED CABLE ROW
set bench up at cable machine and take a kneeling
chest supported position. use a 45 degree incline and
a lower pulley setting. outside shoulder width pronated grip.
3 sets : 20-20-20
2. PULL UP
shoulder width grip (neutral or pronated)
4 sets : failure
3. SLIGHT DECLINE DB CHEST SUPPORTED ROW
use a high bench or rig up a slight decline position where
you have full arm floor clearance from the floor. i use a flat bench
and plyo boxes. db’s in neutral position.
4 sets : 12-10-8-6 + drop 6
to BENT ARM PULLOVER
start in a straight arm position and take the rx reps, then switch
to the bent arm position and continue on a mechanical dropset
with no change in weight. just outside shoulder width
pronated grip.
3 sets : 10-10-10
*then failure in the bent arm position
SERRATUS DIP SHRUG
a shrug done from the top position of a neutral grip dip.
3 sets : bodyweight failure
*or 10-10-10 with loaded dip belt
DB CURL
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 hands upward.
3 sets : 15-12-10superset with
STANDING DB SHRUG ROW
shrug with a little bit a row added in there
3 sets : 15-15-15
inside shoulder width supinated grip
3 sets : 15-12-10
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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