CheckoutTraining Plan - Week 1
Week 1
This training plan was created by an NCAA certified strength and conditioning coach.
- Neck Extension Machine (Lateral)3 sets x 12 reps
- Neck Extension Machine3 sets x 10 reps
- Barbell Back Squats4 sets x 8 reps
- Power Cleans4 sets x 6 reps
- Barbell Step-Ups4 sets x 10 reps
- Barbell Shoulder Presses4 sets x 8 reps
- Wide Grip Lat Pull Downs3 sets x 20, 15, 10 reps
- Lateral Raises2 sets x 12 reps
- Physioball Step Offs3 sets x 10 reps
- Barbell Bench Press4 sets x 8 reps
- Romanian Deadlifts4 sets x 8 reps
- Kettlebell/Dumbbell Swings 3 sets x 15 reps
- Weighted Dips3 sets x 6 reps
- Barbell Shrugs3 sets x 12 reps
- * Seated Rows3 sets x 12 reps
- * Weighted Back Extensions3 sets x 15 reps
- Overhead Dumbbell Extensions2 sets x 12 reps
- One Arm Dumbbell Rows 2 sets x 12 reps
- Machine Chest Press2 sets x 12 reps
- Physioball Sit-Ups3 sets x 30 reps
- Neck Extension Machine (Lateral)3 sets x 12 reps
- Neck Extension Machine3 sets x 10 reps
- Leg Presses4 sets x 8 reps
- Barbell Deadlifts4 sets x 8 reps
- Push Presses4 sets x 8 reps
- Barbell Lunges3 sets x 8 reps
- Arnold Dumbbell Presses2 sets x 12 reps
- Barbell Bicep Curls2 sets x 12 reps
- Standing Barbell Calf Raises 2 sets x 12 reps
- Planks3 sets x 60 seconds
- Power Cleans to Split Jerks4 sets x 5 reps
- Incline Barbell Bench Press4 sets x 8 reps
- Explosive Push-Ups With Hold3 sets x 8 reps
- Dumbbell Snatch (Split Stance)3 sets x 10 reps
- Barbell Shoulder Presses3 sets x 12 reps
- * Dumbbell Shrugs 2 sets x 10 reps
- * Weighted Pull-Ups2 sets x 10 reps
- Hanging Leg Raises3 sets x 15 reps
- # Inverted Rows2 sets x 30 seconds
- # Dips2 sets x 30 seconds
- # Burpees2 sets x 30 seconds
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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