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

Hold on.
And on.
That is the desk test.

Endurance day: the long holds that decide whether the neck is comfortable at hour six.

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

Endurance fails before strength

At a desk it is neck endurance, not maximum strength, that runs out. That is why the sets get long in phase four.

Screen height

Raising a screen to roughly eye level reduces how long the neck spends bent forward. It changes exposure, not capacity.

Strength first, then the desk

Changing the chair without building capacity moves the problem. Build the neck, then fix the workstation.

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

A

Long holds

Flexion endurance + extension endurance
A1

Supine flexion endurance

60 s · seconds held

Head lifted with the chin tucked; count the seconds before the first shake or chin poke.

Easier head supported  ·  Harder longer

R1R2—
A2

Prone extension endurance

3 × 30 s · ×2

Face down, head in line with the spine; hold thirty seconds with the neck long.

Easier head supported  ·  Harder longer holds

R1R2
B

Plank

Renegade row + shoulder taps
B1

Renegade rows

60 s · slow reps

Plank on two bags, feet wide; row one bag without the hips or the head turning.

Easier on the knees  ·  Harder feet closer

R1R2—
B2

Plank shoulder taps

10/side · ×2

Feet wide; tap the opposite shoulder without the hips swaying or the neck dropping.

Easier on the knees  ·  Harder feet together

R1R2
C

Carry long

Overhead carry + loaded half-kneel press
C1

Overhead carry

60 s · steps to beat

One bag locked overhead; walk tall with the ribs down, swapping sides at 30 s.

Easier hold at the shoulder  ·  Harder heavier

R1R2—
C2

Loaded half-kneeling press

10/side · ×2

Half-kneeling; press one bag overhead, ribs down, chin level throughout.

Easier lighter  ·  Harder heavier

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
A1Supine flexion enduranceseconds held —
A2Prone extension endurance3 × 30 s
B1Renegade rowsslow reps in 60 s —
B2Plank shoulder taps10/side
C1Overhead carrysteps in 60 s —
C2Loaded half-kneeling press10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-NECK-V