Bulletproof Neck Program

Program Overview

The Bulletproof Neck Program is designed to strengthen the neck muscles through targeted, advanced exercises. By incorporating resistance bands and specific neck movements, this program builds stability, improves range of motion, and strengthens deep neck flexors, which are essential for maintaining proper posture.

Exercises

• Warm Up

  Look Up then Down (30 Seconds)

  

  Look Left then Right (30 Seconds)

  

  Side-to-Side (30 Seconds)

  

  Full Rotations Clock-Wise and Counter-Clock-Wise (30 Seconds Each)

  
• Banded Side Exercise (12 Reps x 2 Sets)
• Banded Rotation Exercise (12 Reps x 2 Sets)
• Banded Retraction Exercise (12 Reps x 2 Sets)
• Banded Extension Exercise (12 Reps x 2 Sets)
• Towel Cervical Mobilization (12 Reps x 2 Sets)
• Deep Neck Flexor Isometric Hold - Hold the position in the image below for (1 minute)

Tips

Remember this is an advanced exercise program. Soreness the next day is very likely especially when just starting.

Complete this program 1-3x a week.