ABS | CALVES | NECK
1. BACK SUPPORTED CABLE ROPE CRUNCH
set up a bench at 90 degrees and stand with your
glutes against the backrest for bracing. rope attachment
on the cable and facing away from the pulley ( set in high position).
crunch into spinal flexion.
3 sets : 12 to 15
done from a top dip position, with straight legs.
raise your legs together up in front of you while simultaneously
leaning back slightly, coming into a piked body position. |
after that stay vertical and raise your knees up to your torso until
3 sets : failure
use stances as follows :
set 1 : feet together
set 2 : hip width
set 3 : medium sumo
3 sets : 15-15-15
compound set with
STANDING DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
*use same stance cues here
3 sets : bodyweight failure
4. CALF RAISE FROM HIP THRUST POSITION
shoulder supported on bench with a short stride
and driving up in plantar flexion.
3 sets : 10 to 15
*do both sides
5. CHEST SUPPORTED CABLE NECK EXTENSION
head harness is a game
changer for neck and thoracic strength.
3 sets : 15-12-10 + drop 10
6. SEATED BANDED NECK RETRACTION
seated holding a resistance band that loops around
your head. pull your neck back against the
tension from your hand side.
3 sets : 10-10-10