ABS | CALVES | NECK
ABS | CALVES | NECK
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1. HANGING BENT KNEE RAISE
drive knees up from the hanging pull up
bottom position.
3 sets : failure
PLACED ABMAT
sit up and across. do both sides.
3 sets : 12-12-12 ( do both ways )
just inside hip width stance
3 sets : 15-12-10
STANDING BODYWEIGHT
DONKEY STRETCH RAISES
hip width stance focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure
3b. STANDING SINGLE LEG CALF
RAISE HOLDING DB
contract up and forward to get
the full range contraction.
3 sets : 10-10-10
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