02
01
2023
2.4.23 : ABS | CALVES | NECK
ABS | CALVES | NECK
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1. DECLINE REVERSE CRUNCH
don’t focus on lowering and raising your legs.
focus on compressing the abs in towards the spine
and pulling the top of the pelvis up towards your rib cage.
3 sets : failure
2. KNEELING LUNGE POSITION
CABLE ROTATIONAL TWIST
cable set at shoulder height and side profile to it.
both hands on a single d handle and twisting cross
body away from tension. do both ways for rx.
3 sets : 12-12-12
*rotate both ways
CABLE ROTATIONAL TWIST
cable set at shoulder height and side profile to it.
both hands on a single d handle and twisting cross
body away from tension. do both ways for rx.
3 sets : 12-12-12
*rotate both ways
3. SEATED/LYING CALF CURL
heavy leg curls staying within the first 15˚ of knee flexion bias
the gastroc. this means partial range only. keep the ankle
fixed.
3 sets : 15-12-10
heavy leg curls staying within the first 15˚ of knee flexion bias
the gastroc. this means partial range only. keep the ankle
fixed.
3 sets : 15-12-10
compound set with
STRAIGHT LEG DONKEY RAISE
full stretch with full top contraction
3 sets : failure
4. SEATED CALF RAISE
hip width stance
3 sets : 20-20-20
5. LYING CHEST SUPPORTED
WEIGHT PLATE NECK EXTENSION
plate is loaded on back of head for resistance
3 sets : 15-10-8
6. LYING BACK SUPPORTED WEIGHT PLATE
NECK FLEXION
weight plate loaded on forehead for resistance
3 sets : 15-10-8