11.17.23 : 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. STANDING CABLE WRIST CURL
low cable with straight bar and shoulder width
supinated grip. curl wrist into flexion.
3 sets : 15-12-10
*prog overload each set in succession

superset with

2. STANDING CABLE WRIST EXTENSION
same exact setup as 1st movement but with pronated
grip and just outside shoulder width
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 HYPEREXTENSION SIT UP
use swiss ball to carefully hyperextend the spine on the
negatives. make sure you move to spinal flexion on the
positives to shorten the abs.
3 sets : 0-1 RIR
*reps in reserve