11
21
2022
ABS | CALVES | NECK
ABS | CALVES | NECK
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1. SINGLE LEG HIGH KNEE
RAISE FROM HANG POSITION
pull knee as high as you can while driving
torso downward. this creates flexion from
both ways.
3 sets : failure
*match sides for reps
2. SIDE PLANK KNEE RAISE
done from side plank position and knee
driving upward into flexion.
3 sets : failure
*match sides for reps
done from side plank position and knee
driving upward into flexion.
3 sets : failure
*match sides for reps
3. STANDING SMITH MACHINE CALF RAISE
hip width stance but put feet behind the bar a
a ways to create a back to front drive into a spiked toe.
3 sets : 15-12-10
hip width stance but put feet behind the bar a
a ways to create a back to front drive into a spiked toe.
3 sets : 15-12-10
compound set with
STANDING BODYWEIGHT
DONKEY RAISE
focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure
4. CANNONBALL CALF RAISE
ON HACK SQUAT OR LEG PRESS
heels together v stance
3 sets : 15-12-10
5. SEATED BENT OVER WEIGHT
PLATE NECK EXTENSION
seated on flat bench and bent fwd with
weight plate on the back of the head.
3 sets : 10 to 15
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 : 8 to 10 rotations