10
03
2023

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

By Adam 0

UTILITY DAY
RANGE OF STRENGTH
FOREARMS | ABS FLEXION | CALVES

————————————–

RANGE OF STRENGTH 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. BENCH SUPPORTED DB WRIST EXTENSION
pronated grip thats forearm supported on a flat bench with wrist
hanging off the edge to allow wrist articulation.
3 sets : 15 to 20
*prog overload each set in succession

 

superset with

 

2. BENCH SUPPORTED DB WRIST FLEXION
supinated grip thats forearm supported on a flat bench with wrist
hanging off the edge to allow wrist articulation.
3 sets : 15 to 20
*prog overload each set in succession

 

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 LARGE 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. STANDING SMITH MACHINE CALF RAISE
hip width stance with full range reps
followed by bottom end partials.
1 set : sumo stance
1 set : hip width w/ toes pointed fwd
1 set : hip width with toes pointed inward
3 sets : 12-12-12

6.  SEATED SINGLE LEG BAND TIB RAISE
heels on edge of bench with a glute band attached to bench to
put tension against the ankle dorsiflexion.
3 sets : 20-20-20

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