10.23.23 : PULL SESSION : UPPER BACK | REAR DELTS | TRAPS | LONG HEAD BICEPS | ROTATIONAL NECK
PULL SESSION
UPPER BACK | REAR DELTS | TRAPS
LONG HEAD BICEPS | ROTATIONAL NECK
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—– SESSION —–
1. SEATED DB GITTLESON SHRUG (S/S) HIGH TO
LOW CABLE CROSSOVER PULLBACK INTO RETRACTION
unilateral seated db shrug while holding onto something
with free hand for stability. shrug up and towards your
midline. | cables set high with you centered facing them
and cross them over. ( wrist cuffs shine here ) pull back
and down to the external rotation of the shoulders,
then downward like a lat pulldown.
3 sets : 20-15-12
3 sets : 10 to 12
*prog overload each set in succession
use a stability ball to lay across and help create a
good stretch position on the lats. arms stay bent to
bias the lats. hands clasped together on db handle.
3 sets : 10-10-10 + any RIR on last set
*prog overload each set in succession
MEAT AND POTATOES LIFT
” SCAPULAR RETRACTION “
3. BB YATES ROW ( SLIGHTLY BENT OVER
60-70 DEGREES )
slightly bent over into hip extension with just outside
shoulder width pronated grip. use straps to aid in grip
strength and extend set capabilities.
4 sets : 10-10-8-6 + drop 6
rest periods : 2 min
*prog overload each set in successionÂ
4. SEATED ONE ARM LOW TO HIGH CABLE ROW
cable in low position with d handle attached. use a
flat bench to kneel on and position body with a slight lean
into the movement. use free hand to brace on something
for movement stability. neutral position with the handle and
elbow tucks to side.
3 sets : 12-10-10 + drop 5
*prog overload each set in succession
*RIR = reps in reserve
set bench to 45 degrees and use supinated grip
position. focus on keeping shoulders and elbows back.
3 sets : 12-10-8 + any reps in reserve
*prog overload each set in successionÂ
allow neck to hang off bench from side lying position
and rotate head from side to side. you can add loading
with a weight plate or using a strong neck. make sure you lay
both ways to train both sides equally.
3 sets : 10-10-10
*20 total counting both ways each set