UTILITY DAY RANGE OF STRENGTH FOREARMS | ABS | GASTROCS TIBIALIS ————————————– RANGE OF STRENGTH MOBILITY & RESILIENCY ( 15 min to do all ROS work ) BLOCKED UP HIP FLEXOR WALL STRETCH IN SPLIT POSITION loaded wall stre...
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE A...
PUSH SESSION MID & LOWER CHEST * DELTS LATERAL & MEDIAL TRIS * FRONT & SIDE NECK ————————————– SESSION : 1. SEATED CABLE CROSSOVER PULLBACK RAISE TO 90/90 POSITION seated and centered on cable trainer wi...
LEG SESSION QUADS * HAMS * GLUTES ADDUCTORS ————————————– — SESSION — 1. SEATED LEG CURL ( C/S ) STANDING CABLE ADDUCTION legs together position | cuff around ankles with hook to outside of ankle. set p...
PULL SESSION UPPER BACK * REAR DELTS * TRAPS LONG HEAD BICEPS * ROTATIONAL NECK ————————————– —– SESSION —– 1. CHEST SUPPORTED DB BENT ARM SHOULDER EXTENSION chest supported on high flat bench ( can...
UTILITY DAY RANGE OF STRENGTH | SOLEUS TIBS | ROTATIONAL ABS | HIIT ——————————– RANGE OF STRENGTH MOBILITY & RESILIENCY : ( 15 min to do all ROS work ) CALF SMASH WITH LACROSSE BALL ball goes on calf and smashed to hamstri...
ARMS BICEPS | TRICEPS | FOREARMS ——————————– MEAT AND POTATOES LIFT ELBOW FLEXION 6 WEEK PROGRESSION PRE EXHAUST/BLOOD WORK : STANDING BB CURL do one set outside shoulder width and one inside shoulder width grip. 2 sets : 15 to 20 1....
LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. 45 DEGREE HIP EXTENSION hip width stance and as full of ROM as you can take on the negatives. pull to full hip extension, and not lumbar hyperextensio...
RECOVERY DAY MOBILITY | MYOFASCIAL RELEASE | PASSIVE THERAPY ————————————— 1. 15 MINUTES MOBILITY WORK 2. 15 MINUTES MYOFASCIAL RELEASE 3. 30+ MIN STEADY LISS CARDIO ( LOW INTENSITY STEADY STATE ) 4. THERAPY ( SAUNA...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. STANDING DB SCAPULAR LATERAL RAISE (C/S) BENT ARM DB SHOULDER EXTENSION lateral raise where lats flare out and pinky si...