Training Plan - Week 1

Week 1

This training plan was created by an NCAA certified strength and conditioning coach.

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Neck Extension Machine (Lateral)

What You'll Need
This can be done on a lateral flexion machine, or with a bench and a plate. Let's walk through both options.

Why You Should Be Doing This Exercise
The neck, if you haven't noticed, is a 360 sorta deal. Nice astute observation huh? Well, with that a-ha moment, lateral flexions help strengthen the muscles along the sides of the neck. Which are important when we're trying to strengthen a circular structure.

Start
With the machine: Align the seat so that the machine's head pad is on the side of your head (starting with the right or left is your exciting choice) . Grab the machine's handles and keep your back flat against the back pad. The sides of your neck have never been so excited!

With a bench and plate: Lay on your side on the bench with a weight plate (weight of your choice) on the side of your head. Place a hand on the plate so that it doesn't slide off. Again, the sides of your neck have never been so excited.

Middle
With the machine: Press your head against the head pad to push said pad as far as it can go sideways. Yup, that's it. Remember to keep the back against the pad and not to push the pad to the point of discomfort.

With the bench and plate: Well, press your head against the plate to push the plate as far as it can go sideways. Remarkably similar huh?

Finish
With the machine: Slowly return the pad to its starting point. Repeat until you finish one side. Once done, swing around to position the pad on the other side of your head.

With the bench and plate: Slowly return the plate to its starting point (which should have your head parallel to the bench). Repeat until you finish one side. Once done get on your other side, position the plate again, and work the other side of your neck.

Key Don'ts
Neck strains are, well, no fun. Know what leads to neck strains? Doing too much weight on this exercise, too soon. So don't do that. Also, push the pad, or the plate, only as far as feels comfortable. No need to push further than you feel comfortable.

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