03
07
2024

3.7.24 | UTILITY DAY | RANGE OF STRENGTH * FOREARMS * ABS * GASTROCS * TIBIALIS

By Adam 0

UTILITY DAY
RANGE OF STRENGTH
FOREARMS | ABS | GASTROCS
TIBIALIS

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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

LATERAL SQUAT ( COSSACK SQUAT )
wide sumo position rocking into each side while opposing leg
is straight and takes the adductors for a ride ( big stretch position )
2 sets :  2-3 RIR ( loaded or unloaded depending on your mobility/tolerance )

 

SESSION :

 

1. SEATED ROPE WRIST PRONATION (C/S )
SEATED ROPE WRIST SUPINATION
cable set to your seated position with rope attachment.
hand turns over towards you for pronation and away from
you in supination. do both sides.
3 sets : 15 to 20 | 15 to 20
*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. GHD HYPEREXTENSION SIT UP TO SPINAL
FLEXION
use the ghd and the rounded pad as your back support to both
carefully hyperextend the spine and then bring it into rounded
fwd flexion.
3 sets : 15-12-10
*prog overload each set in succession


4. STANDING SMITH MACHINE CALF RAISE
toes wedged on slant board with hip width stance.
follow these cues each set :
set 1 : plantar flexion only
set 2 : plantar flexion and inversion ( inward ankle )
set 3 : plantar flexion and eversion ( outward ankle )
3 sets : 12 to 15
*prog overload each set in succession

5.  TIB MACHINE OR TIB BAR RAISE
( SUB DB IN FEET TIB RAISE )
loading set to resist ankle dorsiflexion via the
tibialis ( shin side of calves ).
3 sets : 20-20-15
*prog overload each set in succession

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