02
25
2022

LOWER BACK | TRAPS | LONG HEAD BICEPS | POSTERIOR NECK (MONDAY)

By Adam 0

LOWER BACK | TRAPS | LONG HEAD BICEPS
POSTERIOR NECK
(MONDAY)

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PREHAB/ACTIVATION/MOBILITY

RHOMBOID RELEASE USING TENNIS BALL
ACTIVE RELEASE ON CHEST/LAT INSERTIONS
SNATCH GRIP PRESS BEHIND HEAD
BASIC HIP EXTENSION
SHOULDER INTERNAL/EXTERNAL ROTATORS
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1. INCLINE BACK SUPPORTED LAT PULLDOWN
use a supinated grip shoulder width and set bench at 45-60
degrees right up to lat pulldown tower or high pulley cable.
4 sets : 15-12-10-8

 

2. SIDE LYING INCLINE COBRA LAT PULLDOWN
same bench setup as first exercise, but now you are side lying
and pulling down across your body into the lower lats
from a different plane of motion.
3 sets : 15-12-10

 

3. ONE ARM BENT OVER SUPINATED DB ROW
single db in underhand position rowing up into the
hip area.
3 sets : 15-12-10

 

4A. 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

superset with

 

4B. STANDING SNATCH POSITION DB SHRUG
db shrug but with arms held wide and db’s in neutral position
with palms facing inward.
3 sets : 10-10-10

5. STANDING CROSS BODY DB CURL
supinated grip and curled across your body
3 sets : 15-15-15 

6. SEATED INCLINE DB HAMMER CURL
set bench at 45 degrees and back support. db’s held in neutral hammer
grip position.
3 sets : 12-10-8
 

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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

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