Training the Neck & Biceps using Jump Stretch Bands

COMBO TRAINING OF THE NECK AND THE BICEPS - USING JUMP STRETCH BANDS

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1.Target Areas

A. Triceps area - Focus on contraction of all three heads: inner, outer, & medial heads of the tricep!

B. Neck Area - Static contraction of the neck while doing tricep extensions - Use your power center (i.e. core) to stabilize!

C. Total Body Activation - Drive through the inside of the heels - keep the scapulas retracted - push through the stomach - pull through the glutes!

2. Actions - Contract as hard as possible (regardless of the resistance)

A. Static - Hold neck back - scapulas back - tricep extension - thumbs in - thumbs out - palms up - rotate thumbs

B. Rotate head, neck, & torso to the right and left - tricep extend - thumbs in, thumbs out, thumbs rotating

C. Rotational - trunk rotation right and left - when rotated tricep extend - use all thumb positions

3. Variations - Alternate tricep extensions right arm, left arm!

4. Key Coaching Points
A. Hold at full contraction and double set the full contracted position

B. Return to starting position slowly and under control

C. Move through the movement stopping and starting at different positions of contraction

D. Measure the neck before and after to see results of your full effort!