04
05
2023

4.13.23 : ACCESSORIES

By Adam 0

NECK | CALVES | ABS | ARMS

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dynamic warm up with head turns and rotations

1. SIDE LYING HEAD TURNS
side lying bench position with head turns
upwards. do both sides for rx reps.
3 sets : 10-10-10

superset with

SIDE KNEE RAISE FROM DIP POSITION
hold the top position of a dip and pull torso up to the
spine alternating which side you twist towards each rep.
3 sets : 0-1 RIR
*do both ways and match sides for reps

2. SEATED CABLE BAND HEAD TIP TO
THE SIDE
side profile to cable set at forehead height and tipping head
away from the band resistance. use a very light long band for this.
3 sets: 10-10-10
*do both sides

superset with

SLIGHT DECLINE HIP TUCKS
laying down the decline pulling hips
to torso in bent knee position.
3 sets : 0-1 RIR

3. SEATED SINGLE LEG CALF RAISE
3 sets : 15-15-15
*prog overload each set in succession

 

4.  STANDING SINGLE LEG DONKEY CALF RAISE
really emphasizing an aggressive stretch position
and this will keep you in the bottom range not getting
full plantar flexion.
3 sets : 0-1 RIR

superset with

STANDING REVERSE CALF RAISE
heels elevated lifting toes to shins
3 sets : 0-1 RIR
*prog overload each set in succession

 

5. SINGLE ARM CABLE ARCHER CURL
high cable curl towards the ear standing side
profile to the line of resistance.
3 sets : 10 to 15
*prog overload each set in succession

superset with

SINGLE ARM CABLE KICKBACK
low pulley setup and bent over into hip extension.
keep upper arm parallel to the floor to increase
tension on the triceps.
3 sets : 10 to 15
*prog overload each set in succession

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