10
16
2022

ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
——————————–

1. BENT KNEE RAISE
FROM DIP POSITON

drive knees up from the top of a dip
position.
3 sets : failure

2. SIT UP USING ABMAT UNDER
YOUR LUMBAR
goal here is to crunch into spinal flexion
3 sets : 15-12-10
3a.  SEATED SINGLE LEG CALF RAISE
3 sets : 15-15-15

3b.  LEG PRESS CALF PRESS
hip width stance
3 sets : 25-20-15

 

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. SEATED NECK EXTENSION WITH
HEAD HARNESS
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.  STANDING CERVICAL HEAD TIPS
UNDER BAND TENSION
light band attached to cable for tension on the
posterior neck. slowly tip head shoulder to
shoulder under that iso tension.
3 sets : 8-8-8

 

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