Project ReliGym's TAK
Today's focus is pulling through the full chain, from biceps, to lats, to mid/ upper back.
The idea today was:
ISOLATE THEN INTEGRATE
What does that mean? First we want to wake up each segment by doing some isolation work, THEN force them to all fire together. - RING CURL PLUS
kick back Into a reverse plank with palms down. Initiate a curl while keeping rigid from shoulder to feet (think plank). As you curl, supinate (go palms up) as you curl, then at the end, punch up around 2 inches to hit the long head of the bicep. This hits all 3 motions of the bicep (elbow flexion, forearm supination, and shoulder flexion. -LAT PULL DOWNS
everyone knows this gem, but let's hit the finer points. Get in an athletic stance with your chest at about 45*. Lock the elbows out and press down and back. At the bottom twist your thumbs in to your legs (pronate) and think about driving your hands down to the floor as far as possible. -PRONE SNOW ANGELS
ok so not all the way prone. Get your bench set up somewhere below 45*. Get to light plates (5s shown) and move as smooth and fluid as possible. Lift out to the sides (lateral), move around to overhead, and reverse. Keep your shoulder blades retracted the whole time. The focus of this really is on scap control, so keeping retracted should be your #1
focus! - L HANG TUCK PULLS
If you dont have the gloves, no worries. Just use rings or a bar! The goal here is to force all of the isolated muscles to fire together. In this movement, all 3 areas are firing the whole time, BUT the beauty comes from how they all I individually take center stage at certain points of the movement. During the L hang, the biceps are the prime mover and the lats as well as mid back are accessory. During the rotation the lats take over, and during the pull is is predominantly mid back.
NONE OF THIS SHOULD BE PERFORMED FOR SPEED! THIS IS A QUALITY DAY!
Let me k ow what you all think!
#fitness #strength #gym #tak
#spartantraining #spartan #ocr #fit #health
#fitfam #BuildingBetterHumans #movementculture #FunctionalBodybuilding #functionalFitness #gymaddict #rockclimbing #bouldering #fbb
#wod #workout #calisthenics