Author archive: Adam
01
22
2023

1.27.23 | ABS | CALVES | NECK

ABS | CALVES | NECK ——————————– 1.  DECLINE BENT KNEE TUCK laying down decline and tucking legs and hips into spinal flexion. 3 sets : failure 2. STANDING CABLE ROTATIONAL TWIST cable set at shoulder height and side profile to it. bot...

01
22
2023

1.29.23 | LEG SESSION : HAMS | GLUTES | ADDUCTORS | LIGHT QUADS

LEG SESSION HAMS | GLUTES | ADDUCTORS LIGHT QUADS | HIP FLEXORS ————————————— DYNAMIC WARM UP MENU :  SEATED BB GOOD MORNING use a sumo stance on these 3 sets : 12-10-8 SEATED MACHINE ABDUCTION 2 sets : 15 to 20 BODYWEIGHT...

01
22
2023

1.31.23 | NECK | CALVES | ABS | ARMS

NECK | CALVES | ABS | ARMS ——————————– dynamic warm up with head turns and rotations 1. LYING CHEST SUPPORTED HEAD TURNS retract neck and hold that position as you turn your head side to side controllably. can add resistance with a he...

01
22
2023

OVERVIEW | SESSION ONE

  RESTORATION, ACTIVATION, AND DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : WATCH THIS VIDEO FOR AN OVERVIEW EACH HIGHLIGHTED HEADING IS ONE TR...

01
22
2023

SESSION TWO

SESSION TWO ——————————————- PL1. PRISONER LEG CURL FROM OBTUSE KNEE FLEXION this one is done wedged in at the feet under a bar and hip supported on a plyo box high enough to allow torso to clear the ground.  you...

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