12
26
2022
12/31/22 – ABS | CALVES | NECK
ABS | CALVES | NECK
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1. PLATE CRUNCH USING ABMAT UNDER
LUMBAR
3 sets : failure
2. RUSSIAN TWIST
done from a shoulder supported stability ball
with feet shoulder width on the floor. clasp hands on a db and twist
controllable side to side – this will put some serious torque
on your body.
3 sets : failure
*match sides for reps
done from a shoulder supported stability ball
with feet shoulder width on the floor. clasp hands on a db and twist
controllable side to side – this will put some serious torque
on your body.
3 sets : failure
*match sides for reps
3. B STANCE DB 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
SQUATTED CALF RAISE
done from bottom of squat position
3 sets : failure
4. DIP BELT DONKEY RAISE
toes elevated and a bench or something out
in front of you to lean on.
3 sets : 15-12-10
5. LYING CHEST SUPPORTED
BAND NECK EXTENSION
i use a very light rogue band that i hold
to create and adjustable tension – this can be
made easier or harder by the user.
3 sets : 10-10-10
6. SEATED BAND RESISTED HEAD TIPS
seated facing away from cable with long light band hooked
to cable. the tension will be on the front of the neck as you
tip head side to side very carefully. unhook the weight pin for the
lowest amount of resistance possible. you may only want some band tension
to start with .
3 sets : 8 to 10 tips each way