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2023
1.27.23 | ABS | CALVES | NECK
ABS | CALVES | NECK
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1. DECLINE BENT KNEE TUCK
laying down decline and tucking legs and hips
into spinal flexion.
3 sets : failure
2. STANDING CABLE ROTATIONAL TWIST
cable set at shoulder height and side profile to it.
both hands on a single d handle and twisting cross
body away from tension. do both ways for rx.
3 sets : 15-15-15
*rotate both ways
cable set at shoulder height and side profile to it.
both hands on a single d handle and twisting cross
body away from tension. do both ways for rx.
3 sets : 15-15-15
*rotate both ways
3. BB SLIDE THE RACK
CALF RAISE
toes elevated and you are wedged to the rack posts
for stability. toes inward.
3 sets : 10 to 12
CALF RAISE
toes elevated and you are wedged to the rack posts
for stability. toes inward.
3 sets : 10 to 12
compound set with
DONKEY RAISE
bodyweight only with agreesieve stretch position
3 sets : failure
4. LEG PRESS CALF RAISE
toes pointed outward
3 sets : 15-15-15
5. LYING CHEST SUPPORTED
WEIGHT PLATE NECK EXTENSION
plate is loaded on back of head for resistance
3 sets : 15-10-8
6. LYING BACK SUPPORTED WEIGHT PLATE
NECK FLEXION
weight plate loaded on forehead for resistance
3 sets : 15-10-8