Name: Playbook - Jesse Rey - PULL Trap Focused 12.22
Uploaded: 2023-05-24T21:43:41.894Z
Duration: 60 min
Description: PULL Trap Focused 12.22

Genuinely enjoyed my first workout!! Feeling so accomplished with the variety there

Josh

Back Workout that will hit those traps hard 🫡 finish with my favorite- Farmers Walks

Take a wide underhand grip. Pull the shoulder blade back and together then upward.  Give it a Good squeeze at the top and rep out!

DO NOT let shoulder round forward, the movement should go posterior and in between the shoulder blades not the neck 

Also try not to stick your chest out to much you need to brace the midsection so your spine doesn’t do the movement

Barbell Shrug, Wide Underhand Grip

Start in athletic stance with shoulders back and Abs engaged. Keeping the dumbell upright and palms open you will showily lift the dumbbells as wide as possible and overhead. Slowly lowering back to start positions

Also want you to do a handful reps with just 1 arm at a time ( as shown) 

Use a weight that lets you go through the movement without having to to throw your back into it too much. This is an overcompensation pattern we want to control.  Build your strength with light weight.

Wide Overhead DB Raise

Shrug and Raise

Use an inclined bench to support the chest.
Keep posture tall and perched against the bench grounding the feet into the floor

Pull through the middle back and lift the dumbells to the chest pausing at the top. I would til the dumbells slightly upward to help draw the shoulder back 

If possible I want you to also perform a handful of alternating reps ( as shown)

Bench Supported DB Rows

This can be a SEATED 1 arm row * 

Pull through the shoulder blades and squeeze the middle back. Reach through the shoulder to stretch the back. Can also try a Split stance ( as shown) for added core challenge 

Do not let the spine round forward keep posture tall and stay grounded In the hips and legs. Control and rotation of the body

1 Arm Cable Row

You will alternate from the contracted position 
( top of the movement ). Lift both dumbbells up and hold on at peak contraction as you drop the other.  This keeps the bicep active longer and this makes this basic bicep curl more aggressive.  

When you fatigue then you can move to a more standard alternating pattern ( as shown )

Take another relief and Give me 1 rep where you hold the weights at peak contraction for as long as possible ( as shown) 

You should be doing atleast 10 reps on each arm

Alternating Bicep Curls

You can also use dumbells

Goal is to carry the dumbbells with back engaged for as long as possible ( use a weight that doesn’t over stress your grip so your traps can be focused)   Use short periods of relief and jump back in to get as much time under tension as possible 

You can just walk or you can March ( as shown) for added challenge . Try not to stick the chest out too much.

I’d you don’t have a lot of space then you can walk or March In place to mimic the movement as much as possible

PULL Trap Focused 12.22

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