02
27
2023

3.3.23 : ABS | CALVES | NECK | FOREARMS

By Adam 0

ABS | CALVES | NECK | FOREARMS
——————————–

1.  HANGING TORSO TUCK
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

superset with

KNEELING 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 away from cable and this means do
both ways for 12 reps.
2.  SEATED/LYING CALF CURL
heavy leg curls staying within the first 15˚ of knee flexion.
this means partial range only. keep the ankle
plantar flexed.
3 sets : 15-12-10
*prog overload each set in succession
 

compound set with

STANDING REVERSE CALF RAISE/TIB RAISE

heels elevated for ankle dorsiflexion resistance and rig
up some glute band tension if possible
3 sets : 0-1 RIR ( reps in reserve )

3.  SEATED DB CALF RAISE
db lays on single leg with toes elevated
3 sets : 20-20-20
*10 reps toes in & 10 toes out each set
*prog overload each set in succession

4. SEATED REAR NECK RAISE
WITH HEAD HARNESS
seated on flat bench pulling head
back against the weight loaded harness.
3 sets : 15-12-10
*prog overload each set in succession

 

superset with

DB WRIST EXTENSION
use flat bench for support wrist extension
3 sets : 15 to 20
*prog overload each set in succession

 

5.  LYING BACK SUPPORTED WEIGHT PLATE
NECK RAISE
weight plate loaded on forehead for resistance back
supported on flat bench
3 sets : 15-12-10
*prog overload each set in succession

 

superset with

DB WRIST CURL
supinated grip with forearm supported
on flat bench
3 sets : 15 to 20
*prog overload each set in succession

6. ULNAR DEVIATION | RADIAL DEVIATION
use light pipe or stick and wrist bends backward
to lift the weight. | same but wrist bends forward.
2 sets : 10 to 15
*prog overload each set in succession
 

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