1.22.23 : NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. KNEELING BENCH NECK FLEXION
kneeling with forehead on flat bench and you’ll train your
front neck flexion by pulling. you can scale how much
resistance by assisting the motion.
3 sets : 12-12-12
superset with
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
2. LYING HEAD HARNESS NECK EXTENSION
chest supported neck extension pulling up into the
posterior neck muscles.
3 sets: 12-12-12
superset with
JANDA SIT UP
hook a heavy band around your ankles tensioned
away from you for bracing and do slow and controlled sit ups.
3 sets : failure
3 sets : 12-12-12
superset with
SEATED DB SHRUG
neutral position with the db’s and let your t
spine hunch in the bottom for stretch position.
3 sets : 15-12-10
4. SEATED CALF RAISE
toes out
3 sets : 12-12-12
compound set with
SEATED DB TIB RAISE FROM BENCH
heels on edge of bench
3 sets : 25-20-15
*a tib bar works great here also and is what I
prefer to use ( not common in gyms though )
6. SINGLE ARM CABLE ARCHER CURL
set cable to shoulder height and curl towards your ear from
a side profile position to the cable.
3 sets : 15-12-10
superset with
SUPINATED CABLE PRESSDOWN
shoulder width supinated grip
3 sets : 15-12-10