07
30
2023

7.30.23 : UTILITY DAY : RANGE OF STRENGTH | FOREARMS | ABS FLEXION | CALVES

By Adam 0

UTILITY DAY
RANGE OF STRENGTH
FOREARMS | ABS FLEXION | CALVES

————————————–

May be a graphic of text

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

LYING HIP INTERNAL AND EXTERNAL
ROTATION
done from prone lying position with leg bent and
passively holding it at the ankle. as you internally and externally rotate
the hip manually, use your hand to help exaggerate the range.
2 sets : 5 to 10 slow reps each side

 

THORACIC SPINE OPENERS ON FOAM ROLLER
roller placed on t spine and don’t foam roll, but reach overhead
and try to open your spinal column by touching thumb to the floor.
do one side at a time – i use db weight to help exaggerate this
motion.
2 sets : 10 to 15 reps  on each arm

 

SESSION :

 

1.  DB ONE ARM BENCH SUPPORTED
WRIST EXTENSION
flat bench with palm side of forearm on bench and
wrist hanging off the edge to allow full wrist
articulation and extension. do both sides
grip.
3 sets : 15 to 20

 

superset with

2. DB ONE ARM BENCH SUPPORTED
WRIST FLEXION

same exact setup as first one but opposite training
supinated grip and palm to elbow flexion.
3 sets : 15 to 20

 

3. HYPEREXTENSION SIT UP
FROM SWISS BALL
anchor your feet and use a swiss ball on your
lumbar to stretch over carefully. this will allow a full
abdominal stretch position and offer you spinal
mobility/resiliency.
3 sets : 0-1 RIR
*reps in reserve


4. FULL ROM BENT KNEE HIP TUCKS
FROM SWISS BALL

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. SINGLE LEG SEATED CALF RAISE
3 sets : 12-10-8 + drop 8
*prog overload each set in succession

compound set with

SEATED TIB RAISE
use tib bar or hold a db between your feet with
heels on edge of bench.
3 sets : 15-15-15 + drop 8
*prog overload each set in succession

 

6.  SPRINTERS CALF RAISE
leaned on a wall or something to hang onto with one knee
raised up in bent position, and back leg does the plantar
flexion. hold a db to add loading.
3 sets : 10-10-10
*prog overload each set in succession

Comment
0

Leave a reply

Alpha Elite Physiques is a successful and standard setting coaching company providing industry standard setting coaching and mentorship courtesy of The Muscle Mechanic. We offer several access points for both in person and remote options. You’re in the right place if you want results.

Connect With Us

Alpha Elite Physiques | Text/WhatsApp (605) 999-2891 | The Muscle Mechanic
All Rights Reserved / Admin
Site by Tech4Eleven