6.21.23 : UTILITY DAY : CALVES | ROTATIONAL ABS | RANGE OF STRENGTH | HIIT
UTILITY DAY
CALVES | ROTATIONAL ABS
RANGE OF STRENGTH | HIIT
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RANGE OF STRENGTH MOBILITY :
QL EXTENSION
done from back extension sitting sideways and
training like a side bend. this will open the hip from
above and below the actual hip joint. as well as
stretch/strengthen the ql and obliques.
2 sets : 8 to 10
BAND SHOULDER INTERNAL
& EXTERNAL ROTATIONS
anchor band so it encourages the internal rotation ( shoulder
adduction toward pec ) and then encourages the
external rotation ( abduction towards back )
2 sets : 10 to 15 stretched reps
BANDED BUTT WALKS ( HIP SHIFTS )
seated on floor with band tension hooked to bottom of feet and
around your hips. walk with your hips to encourage them
to work independently and loosen up tight tissues. this can
help with raised or dropped or even rotated pelvis.
2 sets : 10 to 15 reps on each hip/leg
EXAGGERATED DB FLY CHEST OPENER
done from flat bench with held negative and arms aimed
at going straight. choose a light loading to encourage stretch
and hold until it really starts burning.
SESSION :
1. OBLIQUE CRUNCH FROM BACK
EXTENSION ( ROMAN CHAIR )
anchored in sideways and training the side position
of an abdominal trunk flexion.
3 sets : 8-8-8
*do both ways
2. LYING BB FLOOR WIPER
bb held in top of floor press position as legs. legs will
stay straight and are pulled to one side of barbell, then back
to floor and center – and then to opposite side. use a bb weight
that’s challenging for you to stabilize while doing the movement.
should be enough weight to stick to down also.
3 sets : 0-1 RIR
*prog overload bar each set to make it more difficult to hold
sitting in squat bottom position with bar loading just above
the knees. ( use a hip thrust pad ). as you hold the squatted position,
run plantar flexion up onto your toes aka calf raise.
*prog overload each set in succession
STANDING UNILATERAL REVERSE CALF RAISE
use edge of squat box or plyo box with heel supported
and dropping the toes downward. then pulling them up
towards the shins aka dorsiflexion.
3 sets : 15-15-15
4. STANDING STRAIGHT LEG SMITH MACHINE
CALF RAISE
toes elevated in hip width stance.
3 sets : 12-10-10
*prog overload each set in succession
5. MAX HR HIIT SEQUENCE
work up to an all out sustained sprint on any cardio
piece of your choice, or actually running. use about 5
total sets building the intensity each time. duration should
not exceed 1 minute on any round – especially the last one.
5 sets : increased effort each set