05
12
2023

5.21.23 : UTILITY DAY : CALVES | ROTATIONAL ABS | RANGE OF STRENGTH | HIIT 

By Adam 0

UTILITY DAY
CALVES | ROTATIONAL ABS
RANGE OF STRENGTH | HIIT 

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RANGE OF STRENGTH MOBILITY :

BAND SHOULDER INTERNAL
 & EXTERNAL ROTATIONS
anchor band so it encourages the internal rotation ( shoulder
adduction toward pec ) and then encourages the
external rotation ( abduction towards back )
2 sets : 10 to 15 stretched reps

BANDED BUTT WALKS ( HIP SHIFTS )
seated on floor with band tension hooked to bottom of feet and
around your hips. walk with your hips to encrouage them
to work independently and loosen up tight tissues. this can
help with raised or dropped or even rotated pelvis.
2 sets : 10 to 15 reps  on each hip/leg

SESSION :

1. KNEELING CABLE ROTATIONS WITH
HIP ADDUCTION TO BALL
kneeling facing sideways to cable with med ball
held between and squeezed in the ankles. cable set to torso
height, and you rotate while holding the cable with both hands.
sorta like a swing but with resistance.
3 sets : 12 to 15
*do both ways

2. STANDING WEIGHT PLATE
AROUND THE WORLDS
weight plate is ran orbitally up and around the head
and down to the hip. reverse that motion for the other
half of the rep. repeat.
3 sets : fatigue

3. SQUATTED SMITH MACHINE CALF RAISE
new one i added on here. use thrust pad on smith machine
and squat down into bottom of squat and load the smith bar
just above the knees. while holding this squat bottom, train
plantar flexion ( calf raise ) .
3 sets : 15-15-15
*prog overload each set in succession
superset with

STIFF LEGGED DONKEY RAISE

really emphasize the stretch position and lock legs
so you won’t actually be able to fully raise. this will keep
you in the stretch range even in the positive side of the reps.
3 sets : 0-1 RIR
*reps in reserve

4. STANDING  TIB RAISE
heels elevated and ankles pulled
towards shins.
3 sets : 15-15-15
*prog overload each set in succession

5. MAX HR HIIT SEQUENCE
work up to an all out sustained sprint on any cardio
piece of your choice, or actually running. use about  5
total sets building the intensity each time. duration should
not exceed 1 minute on any round – especially the last one.
5 sets : increased effort each set

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