02
19
2023
2.22.23 : 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 POSITION
CABLE ROTATIONAL TWIST WITH ISOMETRIC
ADDUCTION ON MED BALL
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. place a
ball between your feet and squeeze against that
with hip adduction. this will be very helpful in assessing
and training your ability to rotate – and be anti rotational
3 sets : 12-12-12
*rotate away from cable and this means do
both ways for 12 reps.
CABLE ROTATIONAL TWIST WITH ISOMETRIC
ADDUCTION ON MED BALL
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. place a
ball between your feet and squeeze against that
with hip adduction. this will be very helpful in assessing
and training your ability to rotate – and be anti rotational
3 sets : 12-12-12
*rotate away from cable and this means do
both ways for 12 reps.
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
plantar flexed.
3 sets : 15-12-10
*these are destroying my calves the past weeks. train
this strictly in the range suggested and they’ll get you .
heavy leg curls staying within the first 15˚ of knee flexion bias
the gastroc. this means partial range only. keep the ankle
plantar flexed.
3 sets : 15-12-10
*these are destroying my calves the past weeks. train
this strictly in the range suggested and they’ll get you .
compound set with
STANDING REVERSE CALF RAISE/TIB RAISE
heels elevated for ankle dorsiflexion resistance and rig
up some glute band tension if possible
3 sets : failure
4. SEATED DB CALF RAISE
db lays on single leg with toes elevated
3 sets : 12 to 15
5. SEATED REAR NECK RAISE
WITH HEAD HARNESS
seated on flat bench pulling head
back against the weight loaded harness.
3 sets : 15-12-10
6. LYING BACK SUPPORTED WEIGHT PLATE
NECK RAISE
weight plate loaded on forehead for resistance back
supported on flat bench
3 sets : 15-12-10