NECK | CALVES | ABS | TRAPS | ARMS
NECK | CALVES | ABS | TRAPS | ARMS
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dynamic warm up with head turns and rotations
1. LYING PLATE NECK FLEXION
you’ll be back supported
and pulling chin to chest. weight plate
on forehead.
3 sets : 12-12-12
superset with
SWISS BALL AB PIKE
ankles on swiss ball and pulling
as far up as you can
in your hips to pike position.
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
KNEELING CABLE OBLIQUE CRUNCH
pull down and across the hip. do both sides
for the rx reps.
3 sets : 12-12-12
*do both ways
3 sets : 10-10-10
4. SINGLE LEG SEATED DB CALF RAISE
toes elevated and db set on quad for loading
3 sets : 15-15-15
compound set with
STANDING TIB RAISE LEANING
BACK ON WALL
heels elevated and leaning back to wall
to increase difficulty.
3 sets : failure
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. MACHINE PREACHER CURL
supinated grip
3 sets : 15-12-10
superset with
MACHINE TRI EXTENSION
3 sets : 15-12-10