11
03
2022

ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
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1. HANGING SINGLE LEG BENT KNEE RAISE
drive knee up from the hanging pull up
bottom position.
3 sets : failure

2. BACK SUPPORTED CABLE CRUNCH
use a full backrest bench at 90 degrees facing away from cable.
use a rope to hold onto and crunch down into spinal flexion.
3 sets : 20-15-12
3a.  SEATED SINGLE LEG CALF RAISE
3 sets : 15-12-10
compound set with

STANDING BODYWEIGHT 

SINGLE LEG DONKEY RAISE
focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure

3b.  HACK SQUAT CALF RAISE
done from hip width stance and driving up
into the toes. can sub leg press if no hack
squat available.
3 sets : 12-12-12

 

5. LYING CHEST SUPPORTED NECK
EXTENSION W/ WEIGHT PLATE
weight plate on back of head for loading if needed
3 sets : 12-12-12

 

6.  SIDE LYING NECK RAISE
side position lifting neck towards
shoulder with weight plate loading
if needed.
3 sets : 10-10-10
*do both ways

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