PULL SESSION 1
PULL SESSION
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
____________________________________ 1. SEATED CROSS BODY CABLE D GRIP ROW
sit sideways on a 90 degree bench with back support and row
like your pulling it around your back. if you turn your body into
it, you’ll feel a better lower lat contraction.
4 sets : 8 to 12
2. VERY WIDE GRIP PULL UP
far outside shoulder width pronated grip. if you
can’t hit much for reps, use a lat pulldown in place of this.
3 sets : failure
1 set : use lat pulldown @ 10 to 15 reps
3. REVERSE GRIP BENT OVER BB ROW
shoulder width supinated grip. try to bend over into
hip extension to a 90 degree position and slightly
arch (hyperextend) into the row on the way up if
you can do so pain free.
4 sets : 6-6-6-6
*use a very controlled and precise tempo and contraction.
make the reps as hard as possible without jerking.
set bench incline to 45 degrees and shrug
3 sets : 10 to 15
superset with
keep db’s semi 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
concentrate on your biceps motion and the range will
be shorter in the bottom position as you leave a little bend in your arms
as you hit the bottom. grip will be just inside shoulder width.
3 sets : 8 to 12
BACK AGAINST THE POWER RACK
inside shoulder width supinated grip
3 sets : 10 t0 15 ———————————————————–
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