Neck and Core

Source — Uncommon Sense Bodybuilding §4.6, §4.14

Why these live on the quasi-rest days

• Neck and core are low central fatigue — perfect for the days between hard lifting. Training them ~2×/week (Wed + Sun) hits the book's frequency target without taxing recovery. You already do this; the program just formalizes it and adds the Mobility and Stretch Routine alongside.

Core — train it like any muscle

• The book wants three patterns: top-down crunch, bottom-up raise, and a rotation/side movement. Weight them, work 8–20 reps, and progressively overload.
• Top-down: Weighted Crunch — 3 × 10–15.
• Bottom-up: Hanging Leg Raise — 3 × 10–15 (doubles as Front Lever core).
• Side / rotation: Oblique Side Raise or cable woodchopper — 2–3 × 12–15 / side.
• Don't do mindless 5-minute burn circuits — make them loadable and beat them over time. → Progression

Neck — careful, high-rep

"Be very careful when training your neck… use higher reps of at least 10, progress up to 20 before adding weight." — Uncommon Sense Bodybuilding §4.14

• Flexion: Neck Curl — lie face-up, head off the bench, plate on the forehead (towel/beanie), curl up. 2–3 × 12–20.
• Extension: Neck Extension — face-down with a harness or plate behind the head, push the head back. 2–3 × 12–20. The most important for a strong, healthy neck.
• Always do light/bodyweight warm-up sets first. There's nothing wrong with keeping reps high forever.

A sample quasi-rest day

• Backward Sled Drag / walk → full Mobility and Stretch Routine → Hanging Leg Raise → Weighted Crunch → Oblique Side Raise → Neck Curl → Neck Extension. Optional light Front Lever tuck holds.

📺 Watch

• Plate neck curl & extension — YouTube
• Weighted ab training — YouTube