01
14
2023

1.17.23 : ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
——————————–

1.  HANGING KNEE RAISE
3 sets : failure

2. RUSSIAN TWIST
done from a shoulder supported stability ball
with feet shoulder width on the floor. clasp hands on a db and twist
controllable side to side – this will put some serious torque
on your body.
3 sets : failure
*match sides for reps
3.  SINGLE LEG DB BENT KNEE CALF RAISE
toes elevated and db loaded on same side
as working leg.
3 sets : 20-15-12
compound set with

SINGLE LEG DONKEY RAISE

bodyweight with agreesieve stretch position
3 sets : failure

4.  TOES IN STANDING SMITH MACHINE
CALF RAISE
toes slightly elevated and pointed inward
3 sets : 15-15-15

 

5. LYING CHEST SUPPORTED 
WEIGHT PLATE NECK EXTENSION
plate is loaded on back of head for resistance
3 sets : 10 to 15

 

6.  LYING BACK SUPPORTED WEIGHT PLATE
NECK FLEXION
weight plate loaded on forehead for resistance
3 sets : 10 to 15

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