12
08
2022
12/13/22 – ABS | CALVES | NECK
ABS | CALVES | NECK
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1. HIGH KNEE
RAISE FROM HANG POSITION
pull knees 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. B STANCE BB CALF RAISE
small split stance driving up on both
feet into plantar flexion.
3 sets : 10-10-10 ( do both stances )
small split stance driving up on both
feet into plantar flexion.
3 sets : 10-10-10 ( do both stances )
compound set with
STANDING BODYWEIGHT
DONKEY RAISE
focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure
4. SQUATTED CANNONBALL
CALF RAISE
heels together v stance in the bottom
of squat position and raised rom there.
3 sets : failure
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. CABLE/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