05
21
2023

5.25.23 : 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 :

BLOCKED UP HIP FLEXOR WALL STRETCH
IN SPLIT POSITION.

loaded wall stretch with back knee on yoga blocks
and leg up wall. front leg out in normal split stance
and you want to hold the stretch as you explore some
tight spots with some movement.
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

EXAGGERRATED COSSACK SQUAT
super wide sumo stance rocking laterally into
a squat position with emphasis on stretching the
adductors. stay on one side and work that through
before switching sides. can add loading if desired or
applicable.
2 sets : 5 to 10 slow reps each side

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 BB WRIST CURL
forearm supported on bench with bb in supinated grip
just outside shoulder width and curling
wrist to elbow flexion.
3 sets : 20-15-15

compound set with

BENCH SUPPORTED 2 DB WRIST EXTENSION
forearms supported on bench with dbs 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 SINGLE LEG CALF RAISE
3 sets : 15 to 20
*prog overload each set in succession

compound set with

SEATED DB TIB RAISE
heels on edge of bench with db held in between feet.
pull toes to shins in dorsiflexion.
3 sets : 20 to 25

 

6.  STANDING SINGLE STRAIGHT
LEG DB CALF RAISE
toes elevated  with db held in same hand
as raising leg.
3 sets : 12 to 15
*prog overload each set in succession

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