09
01
2023

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

By Adam 0

UTILITY DAY
RANGE OF STRENGTH
FOREARMS | ABS FLEXION | CALVES

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RANGE OF STRENTH HIP MOBILITY & RESILIENCY

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

ILLIACUS RELEASE
done using a mobility hook or a pso rite and digging into
the illiacus to break up adhesions and movement restrictions.
2-3 rounds of myofascial release

ADDUCTOR SMASH
done using an orb ball or foam roller and beating up the
adductors to help make them more pliable for better squat ranges.
2-3 rounds of myofascial release

 

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. STANDING STRAIGHT BAR WRIST EXTENSION
just outside shoulder width pronated grip without thumbs wrapped
around bar. forearms should be held parallel to the floor.
3 sets : failure
* use smaller bar if 45# bar is too much 

 

superset with

2. STANDING STRAIGHT BAR WRIST FLEXION
shoulder width supinated grip with forearms parallel to the
floor.
3 sets : failure

 

3. HANGING TOE TO BAR WITH BENT KNEES
hanging from pull up position and pulling toes up to touch
the bar.
3 sets : 0-1 RIR
*reps in reserve


4. 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

5. SEATED CALF RAISE FULL ROM
TO PARTIALS
hip width stance with full range reps
followed by bottom end partials.
2 sets : toes pointed inward
2 sets : toes pointed outward
4 sets : 12 to 15 + partials
*prog overload each set in succession in each stance

 

6.  STANDING SINGLE LEG TIB RAISE
heel on high side of slant board or on edge of
an elevated surface to allow ankle dorsiflexion.
3 sets : 20-20-20

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