11
05
2023

11.6.23 : 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 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/PSOAS 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. ONE ARM DB WRIST CURL
done from braced bench position articulating
wrist flexion.
3 sets : 15-12-10
*prog overload each set in succession

 

superset with

 

2. ONE ARM DB WRIST EXTENSION
done from braced bench position articulating forearm extension.
3 sets : 15-12-10
*prog overload each set in succession

 

3. LYING REVERSE CRUCH WITH ABMAT
UNDER LUMBAR
this is a knee towards trunk tuck with bent knees.
focus on pulling your body into a crunch rather then
tucking your legs. your hips will lift off the floor on these
3 sets : 0-1 RIR
*reps in reserve

 

 

4. SWISS BALL KNEE TUCKS
hands on floor in push up position and ankles on swiss ball
pull knees into chest and try to round your back into flexion
to shorten the abdominal muscles to contraction.
3 sets : 0-1 RIR
*reps in reserve

5. SINGLE LEG STANDING CALF RAISE
ON SMITH MACHINE
rep cluster in 3 ranges ( bottom range, full range,
top end )
1 set : foot pointed inward
1 set : foot pointed outward
1 set : foot pointed straight fwd
3 sets : 10 to 15
*prog overload each set in succession

6.  STANDING BAND TIB RAISE
use a light band or glute band for tension to train
dorsiflexion. use elevated surface for heel elevation and
movement clearance on the negatives.
ankle dorsiflexion.
3 sets : 15 to 20

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