05
01
2023

5.10.23 : NECK | CALVES | ABS | ARMS

By Adam 0

NECK | CALVES | ABS | ARMS

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dynamic warm up with head turns and rotations

1. SIDE LYING NECK SIT UP
side lying on flat bench with head turned to side.
can use weight plate for loading. pull neck up ( to the
side essentially ) like a side crunch. avoid hanging head
off bench on this one.
2 sets : 15 to 20

superset 2 sets with

KNEELING CABLE ROTATIONS WITH
HIP ADDUCTION TO BALL
kneeling facing sideways to cable with med ball
held between and squeezed in the ankles. cable set to torso
height, and you rotate while holding the cable with both hands.
sorta like a swing but with resistance.
3 sets : 10-10-10
*do both ways

2. BACK SUPPORTED HEAD TURNS
lying on flat bench with head hanging off. rotate head
side to side while hold neck in place vertically.
2 sets: 20-30 total turns
*do both sides

superset with

GHD FULL RANGE SIT UP
done from a glute ham developer hooked
in at the ankles and arcing over the pad. be controlled
in your motion to help mobilize the spine for these. don’t
train them ballistically.
3 sets : 0-1 RIR

3. SQUATTED SMITH MACHINE CALF RAISE
new one i added on here. use thrust pad on smith machine
and squat down into bottom of squat and load the smith bar
just above the knees. while holding this squat bottom, train
plantar flexion ( calf raise ) .
3 sets : 15-15-15
*prog overload each set in succession

 

4.  SOLUES CALF LAUNCHER
Kneel down on the floor. Slide your feet under
something to hold it down with the tops of your
feet facing the floor and wedged under an object. Launch
your body forward and hold it for two seconds and then return
to the starting position.
3 sets : 0-1 RIR

superset with

SEATED TIB RAISE
db held between feet and toes pulled to shins.
let ankles hang off end of bench.
3 sets : 20-20-20
*prog overload each set in succession

 

5. ONE ARM CABLE ARCHER CURL
cable set just below shoulder height
and cross body facing cable with supinated grip
on d handle. curl wrist towards ear like you’re
flexing your bicep.
3 sets : 10 to 15
*prog overload each set in succession

superset with

ONE ARM CABLE ARCHER EXTENSION
cable set to just above shoulder height and no
attachments added. grab cable behind the head with lead arm and
extend from behind the head to the side. make sure to side face the
cable.
3 sets : 10 to 15
*prog overload each set in succession

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