03
04
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 : 15-12-10-10

 

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. BB BENT OVER HYPEREXTENSION ROW
OFF THE PINS
shoulder width supinated grip. 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 safety pins in the bottom position for
your range.
3 sets : 10-10-10

 

4A. SEATED CABLE FACE PULL
use rope attachment
3 sets : 15-12-10

superset with

 

4B. STANDING SLIGHTLY BENT FWD DB SHRUG
bent over slightly into hip extension and shrug.
3 sets : 10 to 12
5. STANDING REVERSE GRIP EZ BAR CURL
pronated grip just inside shoulder width
3 sets : 15-15-15
6. LOW INCLINE BACK SUPPORTED DB CURL
set bench at 30 degrees and lay back. curl db’s in
supinated position with arms tight to sides.
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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