PULL SESSION 2
PULL SESSION
UPPER BACK | SHORT HEAD BICEPS
FOREARMS | TRAPS | ANT. NECK
(FRIDAY)
—————————————————-
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 ______________________________________
———————————————————–
ANTERIOR NECK
————————————————————
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. HEAD TURNED TO THE SIDE
NECK FLEXION
rotate head to one side and train the flexion
that biases one side more. do both sides.
3 sets: 10-10-10
______________________________________________
shoulder width neutral or pronated grip
4 sets : 8 to 12 + drop 8 on last set
2. WIDE GRIP LAT PULLDOWN
keep upright body position and use a wider
than shoulder width grip.
4 sets : 10 to 15
superset with
SEATED DB SHRUG
just turn around on the pulldown seat
and roll into this one for a quick transition.
4 sets : 8 to 12
3. SEATED HIGH CABLE ROW
start with a wide pronated grip and take the
rx reps, then jump into a close grip and fire
off some bonus reps.
4 sets : 10 to 15 then grip change
4. CABLE PREACHER CURL
if you dont have a mobile preacher setup, you
can use a bicep blaster harness. use a shoulder width
w bar attachment with supinated grip.
4 sets : 8 to 12
5. SEATED SINGLE ARM DB CURL
keep in supinated position and over supinate
into the top position.
————————————————————-
FLEXORS/EXTENSORS
————————————————————-
use light pipe or stick
2 sets : 12-12
superset with
use light pipe or stick
2 sets: 12-12 3. DB WRIST EXTENSION
3 sets : 15 to 20