09
13
2023

9.18.23 : UTILITY DAY : CALVES | ROTATIONAL ABS | RANGE OF STRENGTH | MAX HR

By Adam 0

UTILITY DAY
CALVES | ROTATIONAL ABS
RANGE OF STRENGTH | MAX HR

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RANGE OF STRENGTH MOBILITY & RESILIENCY :

 

STANDING COUCH STRETCH WITH
INTERNAL & EXTERNAL HIP ROTATION
use an adj. bench with knee on seat and leg up the
90 degree side of bench. standing upright to bias stretch
onto the hip flexors, you can articulate your hips to
internally and externally rotate them.
2 sets : 10 to 15 stretched reps

 

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 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.
2 sets : long held stretches

 

SIDE LYING BAND RESISTED SHOULDER EXT
ROTATION OPENERS
lighter band attached low on rack and tensioned to your hand
with your arm bent at 90 degrees. pull yourself into shoulder internal
rotation and resist the tension into ext rotation
3 sets : 30 second iso holds.

 

SESSION :

 

1. CROSS CONNECT SIDE PLANK CRUNCH
done from full side plank position with bottom leg and top arm
tucking in towards each other.
3 sets : 0-1 RIR
*do both ways

2. ROMAN CHAIR OBLIQUE RAISE
( 45 degree extension piece)
sitting in the roman chair sideways with top leg hooked in
and hip at the top edge of the pad. its like a side bend movement
but anchored in and way harder and more of a stretch position.
3 sets : 0-1 RIR
*prog overload bar each set to make it more difficult to hold

3. STANDING CALF RAISE 15’s
hip width stance and train the raise as follows
5 reps in the bottom range
5 reps full range
5 reps top range
3 sets : 15-15-15
*prog overload each set in succession
superset with

SEATED TIB BAR RAISE
seated on flat bench with tib bar
on and ankles freely hanging off bench
3 sets : 20 to 25

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

5. MAX HR HIIT SEQUENCE
(sub extra mobility work if you need that )
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
*this effort should knock you on your ass with exhaustion. start working
on finding your redline ( but safely ).

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