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

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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

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