LOWER BACK | TRAPS | LONG HEAD BICEPS | POSTERIOR NECK (MONDAY)
LOWER 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 INLCINE CHEST SUPPORTED LAT PULLDOWN
set incline on bench facing lat pulldown at 60 degrees. best grip
will be shoulder width and neutral position.
4 sets : 10 to 15
2. SIDE LYING INCLINE COBRA LAT PULLDOWN
same bench setup as prior one but side supported and
45 degree bench incline. this pulls across the body on a
different plan than a typical lat pulldown. use a d
grip handle and semi supinated position.
3 sets : 10 to 15
3. BENT OVER BB SUMO DEAD ROW*
shoulder width supinated grip. its like a sumo deadlift
with a row combined. very effective way to train back
but on the advanced side of execution for sure. drop into a sumo
position and sit up out of it as you row. keep it controlled.
4 sets : 15-12-10-8 + drop 8
focus on scapular retraction on every rep
before you pull.
3 sets : 10 to 15
superset with
bent over slightly and as you shrug upwards,
you’ll pull around your back
3 sets : 6 to 10
supinated curl that comes across the body
3 sets : 10 to 15
inside shoulder width supinated grip
3 sets : 25-15-10
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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. BENCH NECK BRIDGE
back of head on flat bench and using neck extension
you’ll lift yourself up. be super careful with these if
you’re inexperienced.
3 sets : failure