02
10
2023

2.13.23 : ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
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1.  DECLINE REVERSE CRUNCH
don’t focus on lowering and raising your legs.
focus on compressing the abs in towards the spine
and pulling the top of the pelvis up towards your rib cage.
3 sets : failure

2. KNEELING LUNGE POSITION
 CABLE ROTATIONAL TWIST WITH ISOMETRIC
ADDUCTION ON MED BALL

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. place a
ball between your feet and squeeze against that
with hip adduction. this will be very helpful in assessing
and training your ability to rotate – and be anti rotational
3 sets : 12-12-12
*rotate both ways
3.  SEATED/LYING CALF CURL
heavy leg curls staying within the first 15˚ of knee flexion bias
the gastroc. this means partial range only. keep the ankle
fixed.
3 sets : 15-12-10
*these are destroying my calves the past 2 weeks. train
this strictly in the range suggested and they’ll get you .
compound set with

STANDING REVERSE CALF RAISE/TIB RAISE

heels elevated for ankle dorsiflexion resistance
3 sets : failure

4.  SEATED CALF RAISE
hip width stance
3 sets : 20-20-20 + add 50% of loaded weight and fail last set

 

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

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