| حرکت | تعداد |
|---|---|
| Leg Extensions | 3×15 |
| leg press machine | 3×15 |
| dumbbell single squat | 3×15 |
| Thigh Adductor with machine | 3×25 |
| Lying Leg Curls | 3×15 |
| glute bridge with dumbbell | 4×15 |
| Dumbbell Shrug | 4×15 |
| traps with band | 4×15 |
-3 days per week with above programs -At end of each training 40 min cardio with heart rate between 100-130 -After your neck getting better you can start upper body exercises