Instructions

Set up in the Face Plank position with your feet relaxed on the roller.

Find your starting position:

1. Cheek into the ground
2. P Pull off the ground
3. Push your Chin back
4. Rotate your shoulders behind the glass and Pinch
5. Keep your traps down

Once you have the line, begin your Neck Extensions.

Look up and extend your neck, then tuck your chin back down until you return to the straight line.

Repeat for 15 controlled reps.

Throughout the set, continue checking:

Cheeks → Pull → Pinch → Chin

As you fatigue, you may begin to lose your Pinch or shrug your shoulders.

Re-Pinch the shoulders behind the glass and pull the traps down.

Refind your Cheeks and P Pull each time before continuing.

Complete:

• 15 reps
• Maintain the Face Plank position throughout the set
• Focus on controlled extension and returning the Chin to the line

You should feel:

• The back of the neck working through each extension
• Your upper back working to maintain the Pinch
• Your Cheeks and P Pull maintaining the Face Plank position

Learning Focus:

1. Complete 15 controlled Neck Extensions while maintaining the Face Plank
2. Refind Cheeks, Pull, Pinch, and Chin throughout the set
3. Keep the traps down instead of shrugging as you fatigue
4. Maintain the line while isolating the movement to the neck