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. SEATED HIGH TO LOW CABLE SINGLE ARM
ROW
set cable above head height in seated position and as you
come into the contraction, rotate into the side you’re
rowing on to hit it cross sectionally.
4 sets : 10 to 15
2. CHIN UP
just inside shoulder width reverse grip. also get real and
use some assistance so you can take on some reps that
are on point.
3 sets : failure + rest pause fail last set
3. SNATCH GRIP LAT PULLDOWN
use a wide pronated grip and feel out a deep squeeze
that taps into the lower lats.
4 sets : 10 to 15
use a supinated grip…kinda odd, but shrug back
and squeeze the traps.
3 sets : 10 to 15
superset with
keep db’s neutral with palms facing and
try and wrap back as you shrug. this is like
trying to touch your scaps together.
3 sets : 6 to 10
DB HAMMER CURL
set bench incline at 45 degrees
3 sets : 10 to 15
inside shoulder width supinated grip
3 sets : 10 t0 15
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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