05
21
2023

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

By Adam 0

UTILITY DAY
CALVES | ROTATIONAL ABS
RANGE OF STRENGTH | HIIT 

——————————–

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 encourage 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

EXAGGERATED DB FLY CHEST OPENER
done from flat bench with held negative and arms aimed
at going straight. choose a light loading to encourage stretch
and hold until it really starts burning.

SESSION :

1. OBLIQUE CRUNCH FROM BACK
EXTENSION ( ROMAN CHAIR )
anchored in sideways and training the side position
of an abdominal trunk flexion.
3 sets : 12 to 15
*do both ways

2. LYING BB FLOOR WIPER
bb held in top of floor press position as legs. legs will
stay straight and are pulled to one side of barbell, then back
to floor and center – and then to opposite side. use a bb weight
that’s challenging for you to stabilize while doing the movement.
should be enough weight to stick to down also.
3 sets : 0-1 RIR

3. SPLIT STANCE SMITH MACHINE CALF RAISE
front let loads smith machine bar on it with glute pad. stay in
bottom of split squat as you calf raise the front leg loaded with
the weight.
3 sets : 15-12-10
*prog overload each set in succession
superset with

STIFF LEGGED DONKEY RAISE
ON SMITH MACHINE 

bar will rest on top of your ass with a thrust pad on
there. toes elevated with hip width stance and you’ll be bent
fwd with hands resting on bench in front of you.
3 sets : 15-12-10
*reps in reserve

4. STANDING REVERSE CALF RAISE
heels elevated and toes 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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