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Adjusting A Routine

Part of a pendulum machince

The Pendulum Adjustable Face Pad

Example of a 5 Week Training Routine for Neck Flexion

The goal is 8-12 repetitions for each Set at each designated Hole Setting using the Pendulum 4 or 5 Way Neck’s adjustable face pad.

Day #1- Neck Flexion; Set #1-hole #1,  Set #2-hole #4, Set #3-hole #11  On hole eleven even though your face is on the face pad in the same standard manner, concentrate on leading each repetition of the exercise utilizing the jaw.  This activates the deep neck flexors.

Day #2-Neck Flexion; Set #1-hole #4, Set #2-hole #11, Set #3-hole #15 On hole fifteen, as was accomplished on hole eleven, concentrate on leading each repetition of the exercise with the jaw to activate the deep neck flexors.

Day #3-Neck Flexion; Set #1-hole #1, Set #2-hole #4, Set #3-hole #15

After 5 Weeks of Training Modify the Neck Flexion Routine to Keep Getting Stronger

Day #1 – Set #2 – on the 4-Way Head and Neck Machine


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