ABS | CALVES | NECK
ABS | CALVES | NECK
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1. SWISS BALL KNEE TUCK
ankles on swiss ball from a push up position.
pull knees in as you tuck into spinal flexion.
3 sets : failure
done from standing position and using a d grip
handle on cable machine.
3 sets : 6 to 10 ( do both stances )
3 sets : 20-15-12
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. STANDING PRONATED AND SUPINATED
CALF RAISES
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15
5. LOW INCLINE CHEST SUPPORTED DB NECK EXTENSION
db 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 HEAD TURNS
seated holding a resistance band that loops around
your head. turn your head side to side very
controllably. band tension will be from in
front of you to bias the posterior neck a bit.
3 sets : 10-10-10