02
01
2024

NEW SPLIT | 2.1.24 | 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

( 15 min to do all ROS work )

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 ( C/S ) HIP FLEXOR SMASH
done using an orb ball or foam roller and beating up the
adductors to help make them more pliable for better squat
ranges. | use the orb more on the rectus femoris bits that attach up
at the hip. this area can get pinchy feeling and mess with flexion and
extension. does not feel good if this area is bad.
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. CABLE STRAIGHT BAR WRIST EXTENSION (C/S)
CABLE STRAIGHT BAR WRIST CURL (C/S)
LONG LEVER WRIST ROTATION
cable set to low position with straight bar attached. pronated
grip position articulating wrist extension. arm position is
like top position of reverse curl, but only training the forearm
portion. | cable set to low position with straight bar attached. supinated
grip position articulating wrist flexion. arm position is
like a drag curl, but only training the forearm
portion. | use a light bar or pipe grabbed to one end and rotate from
palm up to palm down ( pronated to supinated position ) .
3 sets : 15-15-15 | 10-10-10 ( over and backs )
*prog overload each set in succession

 

 

2. HANGING TORSO TUCK
done from full hang position on pull up bar.
concentrate on rounding your spine into flexion,
rather than driving knees upwards to bias the abs and
not the hip flexors.
3 sets : 0-1 RIR
*reps in reserve

 

 

3. 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


4. STANDING SINGLE LEG DB CALF RAISE
toes wedged on slant board.
1 set : feet pointed inward
1 set : feet pointed outward
1 set : feet pointed straight fwd
2 sets : 10 to 12 + 1 rest pause failure each set
*prog overload each set in succession

5.  SINGLE LEG STANDING BAND TIBIALIS RAISE
heels on edge of plyo box with lighter band set up to resist ankle dorsiflexion
3 sets : 15-15-15
*prog overload each set in succession

 

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