ABS | CALVES | NECK
ABS | CALVES | NECK
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1. AB PIKE UP FROM DIP POSITON
drive knees up from the top of a dip
position.
3 sets : failure
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 : 15-12-10
3 sets : 15-15-15
compound set with
STANDING SINGLE LEG 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. CHEST SUPPORTED NECK EXTENSION
i wear a head harness but you can do bodyweight only
to start or add loading if you want to
develop your neck for growth.
3 sets : 12-12-12
6. CHEST SUPPORTED CERVICAL
(NECK) SLOW ROTATIONS
head pulled back slightly into retraction while turning
head slowly side to side.
3 sets : 8-8-8