NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. LYING NECK FLEXION
you’ll be back supported
and pulling chin to chest.
3 sets : 12-12-12
superset with
DECLINE SIT UP INTO SPINAL FLEXION
3 sets : failure
2. BAND RESISTED NECK PROTACTION
resistance from the posterior around the forehead.
go from tucked chin to pushed forward neck position.
3 sets: 10-10-10
superset with
HANGING LEG RAISE ( TOE TO BAR )
3 sets : failure
3 sets : 15-15-15
4. SEATED CALF RAISE
feet together
3 sets : 15-15-15
compound set with
SINGLE LEG STANDING REVERSE CALF RAISE
heels on edge of elevated surface
pulling toes to shins
3 sets : 10 to 15
5. BACK SUPPORTED INCLINE DB SHRUG
set incline 45-60 degrees and back support.
shrug first and then retract.
3 sets : 12-12-12
6. SEATED DB CURL
supinated grip
3 sets : 12-10-8
superset with
BODYWEIGHT SKULL CRUSHER TO
CLOSE GRIP PUSH UP
skull crusher is done from forearms flat on ground
to extension in a push up position. do that 1 rep then
1 push up.
3 sets : failure