02
19
2023

2.27.23 : NECK | CALVES | ABS | ARMS

By Adam 0

NECK | CALVES | ABS | ARMS

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dynamic warm up with head turns and rotations

1. LYING NECK ROTATION
chest supported position on bench
turning head side to side
3 sets : 10-10-10

superset with

DB SAXON SIDE BENDS
db’s held overhead with stance inside hip
width. lean each direction with your torso as
you tip your hips in the opposite direction.
3 sets : 6 to 8
*both ways is 1 rep

2. SIDE LYING NECK FLEXION
side lying position with weight plate
on side of head as resistance.
3 sets: 10-10-10
*do both sides

superset with

HANGING TORSO RAISE
focus on bring hips close to spine and not
raising your knees. one is core and the other
is hip flexors. we train hip flexors so no need
to butcher them here.
3 sets : failure

3. SEATED CALF RAISE
toes in
3 sets : 15-12-10

 

4.  SEATED CALF RAISE
toes out
3 sets : 15-12-10

compound set with

SEATED BAND TIB RAISE
heels elevated  with glute band
rigged up for the tension.
3 sets : 25-20-15

6. HIGH CABLE CURL BEHIND THE HEAD
done from lat pulldown with single d handle
and supinated grip. the curl comes down behind your
head.
3 sets : 15-12-10

superset with

SINGLE ARM REVERSE GRIP CABLE PRESSDOWN
done from the same lat pulldown standing on a plyo box to get
the right height from the high cable.
3 sets : 15-12-10

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