03
08
2023

3.11.23 : ABS | CALVES | NECK | FOREARMS

By Adam 0

ABS | CALVES | NECK | FOREARMS
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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

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 : 12-12-12
*prog overload each set in succession

 

superset with

CABLE WRIST EXTENSION
using short straight bar with pronated grip.
low pulley setting for resistance. turn wrists up
into 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 : 12-12-12
*prog overload each set in succession

 

superset with

CABLE WRIST CURL
supinated grip with low pulley
setting. pull wrists up into flexion.
3 sets : 15 to 20

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 

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