04
22
2023

5.1.23 | ACCESSORIES

By Adam 0

NECK | CALVES | ABS | ARMS

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dynamic warm up with head turns and rotations

1. LYING HEAD TURNS
do one set chest supported and one set
back supported turning head rotationally with a
max range of motion both directions.
2 sets : 0-1 RIR

superset 2 sets with

STANDING DB SAXON SIDE BENDS
hold a db overhead on each side with hip
width stance and bend hips to one side
and the torso the opposite direction.
3 sets : 8 to 10
*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

DIP POSITION AB PIKES
done from top of dip position. pull hips up and
back as high as you can then pull torso down
against that in the top. this is very hard.
3 sets : 0-1 RIR

3. SEATED BB  CALF RAISE
use a glute pad on bb to sit on your legs for
loading. use a flat bench to sit on and elevate
your toes on a calf wedge or something. cool
free weight way to train this. getting in position
is probably the worst part lol – but doable and the
contractions are way better feeling than a machine.
3 sets : 15-12-10
*prog overload each set in succession

 

4.  STANDING 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. SEATED MACHINE PREACHER CURL
3 sets : 15-12-10
*prog overload each set in succession

superset with

SEATED MACHINE TRI EXTENSION
seated neutral position tricep extension
3 sets : 15-12-10
*prog overload each set in succession

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