3.21.23 : ABS | CALVES | NECK | FOREARMS
ABS | CALVES | NECK | FOREARMS
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1. MED BALL RUSSIAN TWIST WITH
YOGA BLOCK OR BALL HIP ADDUCTION
sitting on a bench with a v position held and rotating
side to side alternately. use a light ball or a block to squeeze
the legs against in hip adduction.
3 sets : failure
superset with
UNDER YOU
knees bent and focusing on rolling hips towards your spine by
pulling and not using the hip flexors. as your hips leave the floor,
reach your hands together under you.
3 sets : 0-1 RIR
*rotate away from cable and this means do
both ways for 12 reps.
heavy leg curls staying within the first 15˚ of knee flexion.
this means partial range only. keep the ankle
plantar flexed.
3 sets : 15-12-10
*prog overload each set in succession
SEATED DB TIB RAISE
heels on edge of bench with db held in feet
and ankles dorsiflexed – toes to shins.
3 sets : 20-20-20
3. STANDING SINGLE LEG
DB CALF RAISE
bent knee and db loaded on working side.
toes wedged or elevated
3 sets : 10-10-10
*prog overload each set in succession
4. INCLINE CHEST SUPPORTED
HEAD HARNESS NECK RAISE
set bench incline to 30-45 degrees and
chest support. train the extension of your
posterior neck.
3 sets : 12-12-12
*prog overload each set in succession
superset with
CABLE WRIST EXTENSION
using short straight bar with pronated grip.
low pulley setting for resistance. turn wrists up
into extension.
3 sets : 15 to 20
*prog overload each set in succession
5. KNEELING BENCH FLEXION BRIDGE
kneeling on floor facing a flat bench. your forehead
will lay on the bench and you will lower on the neck
which will pull your head back and then pull down to
bridge and flex your neck towards your chest side.
( pull chin to chest to bridge )
3 sets : 2-3 RIR
*reps in reserve
superset with
CABLE WRIST CURL
supinated grip with low pulley
setting. pull wrists up into flexion.
3 sets : 15 to 20
use light pipe or stick and wrist bends backward
to lift the weight. | same but wrist bends forward.
2 sets : 10 to 15