Neanderthal No More, Part IV Questions

Bigger Stronger Leaner
1

Hi I am following this program. should the following be performed on off days at home?? also please help me if there are updated exercises to this program. Thanks a lot! I also need a video for Single Arm Low Pulley Cable Row to Abdomen and One-Arm Prone Lower Trap Raises

Wednesday, Friday, and Sunday: Postural GPP (To be done at home)

Chin Tucks

Sets: 2

Reps: 20

Theraband External Rotations

Sets: 2 per arm

Reps: 25

Prone Cobras

Sets: 2 ? one at 10 & 2 and one at 9 & 3

Reps: 1 ? hold for 60 seconds in retracted position

Single Leg Knee-to-Chest on Foam Roller

Sets: 2 per leg

Reps: 15

Supine Bridges

Sets: 2

Reps: 25

Prone Bridges

Sets: 1

Reps: 1-60 second hold

Side Bridges

Sets: 1 per side

Reps: 1-30 second hold

Scap Pushups

Sets: 2

Reps: 25

Applicable Stretches

Those included in program along with the good morning and lat stretches (pictured below).

2

any help??

3

go back and read the article.

also, idk why you would need to do “Single Arm Low Pulley Cable Row to Abdomen and One-Arm Prone Lower Trap Raises”, but google can probably help you.