12
19
2023

12.19.23 : 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. DB PREACHER WRIST CURL
use the preacher bench as support for
wrist flexion in supinated grip position. do
one side at a time.
3 sets : 15-12-10
*prog overload each set in succession

 

superset with

 

2. PREACHER SUPPORTED STRAIGHT BAR WRIST EXTENSION
shoulder width pronated grip using top of preacher pad as forearm support.
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 and
you want to keep shoulders on the floor to force the abs to
take the resistance. when you do this right, these are a little
harder than you’d maybe expect.
3 sets : 0-1 RIR
*reps in reserve

 

 

4. SEATED CABLE CRUNCH
use a high cable rope attachment with seated position
and pulling spine into flexion on the positives.
3 sets : 12 to 15
*prog overload each set in succession

5. STANDING SINGLE LEG DB CALF RAISE
elevated toes in the following stance cues :
( 3-5 second negatives under stretch )
1 set : feet pointed inward
1 set : feet pointed outward
1 set : feet pointed straight fwd
3 sets : 10 to 15 + last set any RIR to failure
*prog overload each set in succession
*do both sides

6.  STANDING SINGLE LEG BAND RESISTED TIB RAISE
heels on edge of plyo box with light band tension resisting ankle
dorsiflexion. do both sides.
3 sets : 20-15-12
*prog overload each set in succession

 

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