Neck Strengthening Routine
Strengthen Your Neck, Protect Yourself
Start by following this routine 1 time through at the lower side of the rep range. For example, the rep ranges per exercise are described as 20-40 reps. Start out by doing 20 reps each exercise, and when your neck gets stronger, slowly increase the reps for each exercise until you reach 40 per exercise. Gradually progress from 1 set of all the exercises, to doing 3 sets total per session.
*Watch Video To See Demonstration & explanation on how to perform each exercise properly.
Neck Routine Exercise List:
Exercise 1: 20-40 Reps Each Side
Exercise 2: 20-40 Reps
Exercise 3: 20-40 Reps Each Side
Exercise 4: Front Neck Bridge :30 Seconds
Exercise 5: Rear Neck Bridge :30 Seconds
*Adjust your rep count and bridge hold time based on how your neck feels throughout completing the first set.
🧠Remember, it’s about building up and getting better through consistency over time, not forcing yourself to do something that is going to get yourself hurt. Be smart!
Use Guide:
Goal To Work Toward: Complete 3 Full Rounds of The Exercises Listed In the Video
*Start With 1 Round (You’ll Feel the fatigue in your neck muscles if you don’t implement neck muscle training on a regular basis) Then work your way up to more rounds as your strength progresses. Max 3 in one session. Do up to 2-3 times a week.
Extra Pro Tips!
Don’t hesitate to lower the reps and the bridge hold time, if it is too difficult at first. The goal is to gain progress through consistent action, not to get hurt! Be smart, implement consistently, and you’ll benefit from this neck strengthening tool guaranteed.
Interested in Weight Room Programming Tailored Specifically to you? 💥
Click the link and fill out the form below.
Different Breed.
© 2025 JMDII Elite Performance Academy. All Rights Reserved.
This document may not be copied, distributed, or modified without explicit written permission.
Unauthorized use is subject to legal action.
JMDII isn’t just a training system — it’s a movement.
Welcome aboard.