11
13
2022
ABS | CALVES | NECK
ABS | CALVES | NECK
——————————–
1. TOES TO BAR LEG RAISE
now you’re a crossfitter for a minute here
3 sets : failure
2. WEGHTED SIT UP FROM BOSU BALL
hold weight plate for loading
3 sets : 20-15-12
hold weight plate for loading
3 sets : 20-15-12
3. SEATED CALF RAISE
hip width stance
3 sets : 15-15-15
hip width stance
3 sets : 15-15-15
compound set with
STANDING BODYWEIGHT
DONKEY RAISE
focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure
4. LEG PRESS CALF RAISE
inside hip width stance
3 sets : 10-10-10
* use accentuated stretches and
contractions
5. CABLE + BAND BACK SUPPORTED
NECK EXTENSION
use a light long band and very low weight
on cable. set flat bench up so you can lay
on your back with head away from cable.
band goes around your head with your shoulders
up to edge of bench and pull back into extension.
3 sets : 12-12-12
6. BAND RESISTED HEAD TURNS
set band tension against neck retraction to tension
the posterior neck. while under tension, turn
head side to side very controllably.
3 sets : 10-10-10