07
07
2023

7.8.23 : UTILITY DAY : ABS | CALVES | FOREARMS | RANGE OF STRENGTH

By Adam 0

UTILITY DAY
ABS | CALVES | FOREARMS
RANGE OF STRENGTH

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RANGE OF STRENTH HIP MOBILITY :

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

BAND ENCOURAGED PANCAKE
SPLITS FOLDING FWD
use a band attached low and in front of you to
help you pull yourself into a better position on these.
sit on your ass with legs as wide as you can handle and
lay fwd trying to keep a neutral spine and going as deep
as you can.
2 sets : 5 to 10 slow eccentric focused reps

EXAGGERRATED COSSACK SQUAT
super wide sumo stance rocking laterally into
a squat position with emphasis on stretching the
adductors. stay on one side and work that through
before switching sides. can add loading if desired or
applicable.
2 sets : 5 to 10 slow reps each side

superset with

DEAD HANG
wear wrist straps and hang with a shoulder width pronated
grip as long as you can from a pull up bar.
2 sets : as long as possible

 

SESSION :

 

1.  CABLE INCLINE SUPPORTED
FOREARM EXTENSION
set incline bench for upslope towards cable
in low setting with a single d grip handle.
supported on palm side of forearm using a pronated
grip.
3 sets : 15 to 20
*knuckles will be facing downward to the floor with
pronated grip on both movements

superset with

2. CABLE INCLINE SUPPORTED
FOREARM FLEXION

same exact setup as first one but opposite training
supinated grip and palm to elbow flexion.
3 sets : 15 to 20

 

3. FULL ROM GHD SIT UP
use a ghd for a full range of motion
sit up with very strict spinal control as
you hyper extend.
3 sets : 0-1 RIR
*reps in reserve


4. FULL ROM BENT KNEE HIP TUCKS
this is the same method as the ghd sit up only
lumbar supported with hands holding on and
lowering and raising the legs. use your core to pull
these not your hip flexors.
3 sets : 0-1 RIR

5. SINGLE LEG BENT KNEE DB CALF RAISE
FROM ACCELERATION POSITION
leaning fwd with free hand braced in front of you.
db loaded in trained side. shin will be at an angle
with knee bent and then its plantar flexion
which kinda will propel you fwd on calf contraction.
3 sets : 12-12-12
*prog overload each set in succession

compound set with

SEATED DB TIB RAISE FROM BENCH
seated on flat bench with heels on edge and db
held between feet
3 sets : 20-15-15
*prog overload each set in succession

 

6.  DB ONE LEG LEANING CALF RAISE
( STRAIGHT LEGGED )
db loaded on same side as trained side. leg is straight
with free leg picked up to knee up position. slightly lean
fwd to a brace position. toes wedged slightly.
3 sets : 10-10-10
*prog overload each set in succession

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