09
10
2022

NECK | CALVES | ABS | TRAPS | ARMS

By Adam 0

NECK | CALVES | ABS | TRAPS | ARMS

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dynamic warm up with head turns and rotations

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 : 20-15-12

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. LYING WEIGHT PLATE NECK FLEXION
on flat bench with db supported on forehead. you’ll be back supported
and pulling chin to chest.
3 sets : 15-12-10

4. 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

5.  SINGLE LEG CALF RAISE
FROM HIP THRUST POSITION
use a really short stride to force the calf
into aggressive plantar flexion
3 sets : 10 to 15

tri set with

STANDING HEELS WEDGED
TIB RAISE
toes to shins in dorsiflexion using a ramp
or slant board
3 sets : 15-15-15

triset with

SMITH MACHINE STANDING DONKEY RAISE
use hip thrust pad on smith machine and the bar loads
on your hips in a bent over position. elevate or wedge your toes.
3 sets : 10 to 15

6. HEAVY DB FARMERS WALK
carry heavy db’s
3 sets : 10 to 15

superset with

STANDING DB SHRUG
using same db’s as carry
3 sets : failure

7. SINGLE ARM DB BRACHIALIS CURL |
STANDING SINGLE ARM DB CURL
pronated cross body curl | supinated grip curl with
accentuated over supination in top of rep
3 sets : 15 to 20 | 6 to 8

double superset with

SEATED CABLE CROSSOVER TRI PRESSDOWN
set cables to above head height in seated position. bench
should be 90 degrees with backrest. no attachments on
cables or ( wrist cuffs )
3 sets : 15-15-15

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