12
17
2022
12.21.22 | ABS | CALVES | NECK
ABS | CALVES | NECK
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1. DB CRUNCH USING ABMAT UNDER
LUMBAR
3 sets : failure
*match sides for reps
2. SIDE PLANK KNEE RAISE
done from side plank position and knee
driving upward into flexion.
3 sets : failure
*match sides for reps
done from side plank position and knee
driving upward into flexion.
3 sets : failure
*match sides for reps
3. B STANCE BB CALF RAISE
small split stance driving up on both
feet into plantar flexion.
3 sets : 10-10-10 ( do both stances )
small split stance driving up on both
feet into plantar flexion.
3 sets : 10-10-10 ( do both stances )
compound set with
STANDING BODYWEIGHT
DONKEY RAISE
focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure
4. SQUATTED SPLIT STANCE
CALF RAISE
done from bottom of split squat
3 sets : failure
5. LYING CHEST SUPPORTED
PLATE NECK EXTENSION
lying on flat bench and bent fwd with
weight plate on the back of the head.
3 sets : 10 to 15
6. LYING CHEST SUPPORTED HEAD TURNS
slightly retract neck and hold while turning head
to the sides
3 sets : 8 to 10 rotations