05
12
2023

5.14.23 : UTILITY DAY : ABS | CALVES | FOREARMS RANGE OF STRENGTH

By Adam 0

UTILITY DAY
ABS | CALVES | FOREARMS
RANGE OF STRENGTH

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RANGE OF STRENTH HIP MOBILITY :

EXAGGERATED STRIDE SPLIT SQUAT STRETCH
take an extra long stride and keep spine stacked vertically
while lowering and raising the position.  this should really pull
hard on the front hip of the back leg. squeeze the glute on that
back leg to increase the intensity of that.
2 sets : 5 to 10 pulsing but slow reps
*do both sides

BAND ENCOURAGED PANCAKE
SPLITS FOLDING FWD
use a band attached low and in front of you to
help you pull yourself into a better position on these.
sit on your ass with legs as wide as you can handle and
lay fwd trying to keep a neutral spine and going as deep
as you can.
2 sets : 5 to 10 slow eccentric focused reps

SESSION :

1.  ULNAR DEVIATION | RADIAL DEVIATION
use light pipe or stick and wrist bends backward
to lift the weight. palm will be facing inward. | same but wrist bends forward
towards them side of hand.
2 sets : 10-10
*knuckles will be facing downward to the floor with
pronated grip on both movements

 

2. BENCH SUPPORTED DB WRIST CURL
forearm supported on bench with db in supinated grip
and curling in wrist to elbow flexion.
3 sets : 20-15-15

compound set with

BENCH SUPPORTED DB WRIST EXTENSION
forearm supported on bench with db in pronated position
and pulling knuckles to elbow in extension.
3 sets : 20-15-15

3. FULL ROM GHD SIT UP
use a ghd for a full range of motion
sit up with very strict spinal control as
you hyper extend.
3 sets : 0-1 RIR
*reps in reserve


4. FULL ROM BENT KNEE HIP TUCKS
this is the same method as the ghd sit up only
lumbar supported with hands holding on and
lowering and raising the legs. use your core to pull
these not your hip flexors.
3 sets : 0-1 RIR

 

5. SEATED CALF RAISE
hip width stance w toes fwd
3 sets : 15 to 20
*prog overload each set in succession

compound set with

SEATED REVERSE CALF RAISE
heels elevated and using band tension to resist the
dorsiflexion. if you have a tib machine that’s even better.
hardly any gyms have one – or probably even know they are
a thing.
3 sets : 20 to 25

 

6.  SMITH MACHINE STRAIGHT LEG
STANDING CALF RAISE
toes elevated with hip width stance. high bar
squat loading.
3 sets : 12 to 15
*prog overload each set in succession

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