10
25
2023

10.26.2023 : 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 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. STANDING CABLE WRIST CURL
low pulley cable with straight bar attached. just outside
shoulder width supinated grip, articulating forearm flexion.
3 sets : 15-15-15
*prog overload each set in succession

 

superset with

 

2. STANDING CABLE WRIST EXTENSION
low pulley cable with straight bar attached. just outside
shoulder width pronated grip, articulating forearm extension.
3 sets : 15-15-15
*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. CABLE 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. use a low cable with rope attachment
for adding loading/resistance.
3 sets : 0-1 RIR
*reps in reserve

5. STANDING SMITH MACHINE CALF RAISE
( SLIGHTLY BENT KNEES )
use 21 rep cluster in 3 ranges ( bottom range, full range,
top end – 7 reps each position ) then pyramid and scale as
per rep scheme below.
1 set : sumo stance
1 set : hip width w/ toes pointed fwd
1 set : hip width with toes pointed inward
3 sets : 21-15-12
*prog overload each set in succession

6.  SEATED TIB BAR RAISE
sub db between feet if no tib bar available. trains
ankle dorsiflexion.
3 sets : 20-15-12

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