12
17
2022

12.21.22 | ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
——————————–

1.  DB CRUNCH USING ABMAT UNDER
LUMBAR
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
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 )
 

compound set with

STANDING BODYWEIGHT 

DONKEY RAISE
focusing on aggressive
bottom end stretch position. toes
elevated.
3 sets : failure

4.  SQUATTED SPLIT STANCE
CALF RAISE

done from bottom of split squat
3 sets : failure

 

5. LYING CHEST SUPPORTED 
PLATE NECK EXTENSION
lying on flat bench and bent fwd with
weight plate on the back of the head.

3 sets : 10 to 15

 

6.  LYING CHEST SUPPORTED HEAD TURNS
slightly retract neck and hold while turning head
to the sides
3 sets : 8 to 10 rotations

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven