NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. LYING CABLE NECK FLEXION
on flat bench with head harness hooked
to cable. you’ll be back supported and pulling
chin to chest.
3 sets : 15-12-10
2. SEATED BAND NECK PROTRACTION
seated with band tension around the forehead,
pushing your cervical spine forward against the tension
from behind you.
3 sets: 10 to 15
FROM HIP THRUST POSITION
into aggressive plantar flexion
3 sets : 15-12-10
tri set with
4. STANDING HEELS WEDGED
TIB RAISE
toes to shins in dorsiflexion using a ramp
or slant board
3 sets : 15-15-15
triset with
STANDING DONKEY RAISE
keep locked in on the stretch position,
bc a stretched muscle under tension is
a recruited muscle for growth.
3 sets : 10 to 15
5. KNEELING CABLE ROPE CRUNCH INTO
SPINAL FLEXION
3 sets : 12 to 15
superset with
SINGLE ARM LEANING DB SHRUG
hold onto rack and lean away holding a db in the
free hand to put stress on the trap. start each set with
a heavy db loaded stretch for 15 seconds.
3 sets : 15-15-15
6. BENT OVER CABLE TRI KICKBACK
3 sets : 12-12-12 + drop 6
superset with
STANDING CABLE CURL
shoulder width supinated grip
3 sets : 12-12-12 + drop 6