MoPro
TrainersEye · Neck & Upper Back Health
Neck & Upper Back U
Trainer's Eye
Phase 4 · Strength and endurance · Session U

Press.
Pull.
Hold the head still.

Compound upper-body loading with the neck holding its own position throughout.

  • Usession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Load close to the body

A load held away from the body multiplies the work of the upper back and neck. Keep it close.

Serratus rotates the blade

Serratus anterior turns the shoulder blade upward so the arm can reach overhead without the neck helping.

The blade anchors the neck

Several neck muscles attach to the shoulder blade. If the blade will not hold position, the neck works to steady it.

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

A

Push

Push-ups + pike push-ups
A1

Push-ups

60 s · slow reps

One straight line head to heel; the neck stays long — no chin leading the way down.

Easier on the knees  ·  Harder 3-s lowering

R1R2—
A2

Pike push-ups

10 reps · ×2

Hips high, head between the hands; lower the crown toward the floor and press.

Easier hands on a chair  ·  Harder feet on a chair

R1R2
B

Hold

Table row hold + loaded prone Y-T-W
B1

Table row hold

60 s · seconds held

Under the table, chest pulled to the edge; hold there and count the seconds.

Easier knees bent  ·  Harder feet elevated

R1R2—
B2

Loaded prone Y-T-W

8 each · ×2

Face down with small weights; Y, T then W, holding each two seconds.

Easier no weight  ·  Harder heavier

R1R2
C

Rotate strong

Resisted rotation hold + band pull-apart
C1

Resisted rotation holds

60 s · slow reps

Press into the hand in rotation, hold five seconds each side, alternating.

Easier gentler press  ·  Harder longer holds

R1R2—
C2

Band pull-apart

15 reps · ×2

Band or towel at chest height; pull the hands apart and squeeze, elbows soft.

Easier less tension  ·  Harder more tension

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. Neck strength is trainable and it reduces neck pain and headache days. This phase is where it is built.
  2. Resisted neck work is slow and steady — never fast, never to a hard end range.
  3. Endurance is the quality that fails at a desk. That is why the sets get long.
  4. Carries load the neck, blade and grip upright, exactly as life does.

Tick it off

MovementRound 1Round 2Best
A1Push-upsslow reps in 60 s —
A2Pike push-ups10 reps
B1Table row holdseconds held —
B2Loaded prone Y-T-W8 each
C1Resisted rotation holdsslow reps in 60 s —
C2Band pull-apart15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-U