4.17.23 : ABS | CALVES | NECK | FOREARMS
ABS | CALVES | NECK | FOREARMS
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1. 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
*knuckles will be facing downward to the floor with
pronated grip on both movements
2. STANDING CABLE D GRIP WRIST CURL
set cable at standing elbow height and stand
sideways to cable to tension forearm flexion
on a horizontal plane of motion. kinda gonna
feel like arm wrestling minus the shoulder use.
forearm flexion towards the body.
3 sets : 15 to 20
compound set with
STANDING CABLE D GRIP WRIST CURL
this is the exact reverse of the flexion and focuses
on the extension of the forearms. wrist extension
away from the body on a horizontal plane.
3 sets : 15 to 20
3. INCLINE CHEST SUPPORTED
HEAD HARNESS NECK RAISE
set bench incline to 30-45 degrees and
chest support. train the extension of your
posterior neck.
3 sets : 10 to 15
*prog overload each set in succession
superset with
HIGH CABLE ROPE CRUNCH INTO
SPINAL FLEXION
if you set the bench up for the prior lift at the
cable station, it flows right to this one. cable set in
high position with rope attachment. you’ll be facing
away from cable with bench set at 90 degrees. done
in a standing position with back support on the bench.
you’ll want to stand on the bench legs also to anchor
it down probably.
3 sets : 12 to 15
4. BACK SUPPORTED PLATE NECK FLEXION
back supported on flat bench, and weight plate loads on forehead
as resistance to neck flexion – chin to chest.
3 sets : 10 to 15
*prog overload each set in succession
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.
but off the toes. once you get to the top of the
hip thrust, you hold and run the calf exercise
which is plantar flexion. can use bb loading. a bit
of an elaborate setup for this but a nice change of pace.
stance is just inside hip width.
3 sets : 10 to 15
compound set with
SEATED TIBIALIS RAISE
i use a tib bar but you can use a db held between the feet
with the heels on edge of bench.
3 sets : 20-20-20
6. STANDING SPLIT STANCE
SMITH MACHINE CALF RAISE
done straight legged with toes elevated and just inside
hip width stance with a split stance and toes elevated
on working leg. the other foot use for stability.
3 sets : 10 to 12
*prog overload each set in succession