09
02
2022

ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
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1. DECLINE SIT UP INTO SPINAL FLEXION
key to ab activation is to squeeze into spinal flexion
or rounding of the spine. do this carefully paying attention
to how this feels good or bad.
3 sets : failure

2. DIP PIKE UP | BENT KNEE RAISE
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
basically failure.
3 sets : failure | failure
3.  STANDING SMITH MACHINE CALF RAISE
hip width stance with toes elevated
3 sets : 10-10-10

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.
3 sets : bodyweight failure

 

4. SINGLE LEG SEATED CALF RAISE
3 sets : 15-15-15

5. CHEST SUPPORTED PLATE NECK EXTENSION
weight plate is loaded on the back of your head. chest
supported on a flat bench with neck and head hanging
off the end.
3 sets : 12-12-12

 

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

 

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