UPPER BACK | SHORT HEAD BICEPS | FOREARMS | TRAPS | ANT. NECK (FRIDAY)
UPPER 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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outside shoulder width pronated grip. set bench incline
to 60 degrees.
3 sets : 20-20-20
2. CHEST SUPPORTED T BAR ROW
shoulder width neutral grip
4 sets : 12-10-8-6 + drop 6
3. CLOSE D GRIP LAT PULLDOWN
fold elbows inward on the negatives the release
them as you pull down into the positives.
4 sets : 15 to 20
outside shoulder width supinated grip
3 sets : 15-12-10
DB COMMORFORD CURL
crank shoulders way open to the sides and
keep movement opened up there to bias the
4 sets : 12-10-8-6 + drop 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