Fortitude Gym HQ
Multi-sport, Jiu Jitsu, Strength & ConditioningA chain is only as strong as its weakest link. Team sport and grappling athletes cannot afford to have a weak neck when it comes to performance and injury prevention.. We like to focus on this area as part of our warmup on upper body training sessions. In this program we focus on eccentric, isometric, and dynamic strength while addressing flexion, extension, lateral flexion, and rotation. Placing an emphasis on full range of motion movements will enhance our quality of work and improve our resistance to injury. This 12-week program is a perfect addition to all of our strength training programs.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warmup: Neck A
Perform 5-10 Reps Of Each Movement: Flexion / Extension Lateral Flexion Rotation Diagonal Circles
B1
Neck: Flexion: Plate
3 x 5
B2
Neck: Extension: Band
3 x 5
B3
Neck: Lat Flex: Plate
3 x 5
B4
Iron Neck: 360 Spin
3 x 5
Recovery
C
Post Stretch: Neck A
Hold Each Position For 20sec Each: Flexion Extension Rotation Lateral Flexion w/ DB
Prep
A
Warmup: Neck A
Perform 5-10 Reps Of Each Movement: Flexion / Extension Lateral Flexion Rotation Diagonal Circles
B1
Neck: Flexion: Plate
3 x 5
B2
Neck: Extension: Band
3 x 5
B3
Neck: Lat Flex: Plate
3 x 5
B4
Iron Neck: 360 Spin
3 x 5
Recovery
C
Post Stretch: Neck A
Hold Each Position For 20sec Each: Flexion Extension Rotation Lateral Flexion w/ DB
Increase neck circumference and range of motion and improve your ability to resist injury!
Get NECK STRENGTH
