MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back H
Trainer's Eye
Phase 2 · Deep neck flexors · Session H

Hold longer.
Shake less.
Every week.

Endurance for the front and the side of the neck, with the wall and the row behind them.

  • Hsession
  • P2Deep flexors
  • 12:00on the clock
  • — donecompleted

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Three couplets · two rounds · twelve minutes · a neck that carries the day

A

Lift and hold

Full head lift + head lift hold
A1

Supine head lift — full

60 s · slow reps

Nod, then lift the head clear of the floor and lower slowly — count clean reps.

Easier partial lift  ·  Harder hold at the top

R1R2—
A2

Head lift hold

5 × 15 s · ×2

Head lifted clear with the chin tucked; hold and breathe, stopping at the first shake.

Easier shorter holds  ·  Harder 20-s holds

R1R2
B

Wall and row

Wall slides + towel low row
B1

Scapular wall slides

60 s · slow reps

Back to the wall; slide the arms up and down keeping the wrists and elbows in contact.

Easier arms lower  ·  Harder slower

R1R2—
B2

Low row with a towel

15 reps · ×2

Towel round a door handle; pull the elbows to the hips, blades down and back.

Easier stand more upright  ·  Harder lean further back

R1R2
C

Sideways

Side-lying head lift + prone W
C1

Side-lying head lift

60 s · slow reps

Lying on your side, head supported; lift the head a few centimetres and lower slowly.

Easier smaller lift  ·  Harder hold two seconds

R1R2—
C2

Prone W-raise

12 reps · ×2

Face down, elbows bent into a W; lift the hands and squeeze the blades together.

Easier smaller lift  ·  Harder 2-s hold

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. A gentle nod, not a lift: the chin tucks toward the throat and the big surface muscles stay quiet.
  2. If the front of the neck bulges or shakes, the deep muscles have stopped working — rest and restart.
  3. Seconds before reps. Build the hold time first, then the number of holds.
  4. The shoulder blade is trained in the same session: the neck cannot be strong on an unstable base.

Tick it off

MovementRound 1Round 2Best
A1Supine head lift — fullslow reps in 60 s —
A2Head lift hold5 × 15 s
B1Scapular wall slidesslow reps in 60 s —
B2Low row with a towel15 reps
C1Side-lying head liftslow reps in 60 s —
C2Prone W-raise12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-H