7.18.23 : UTILITY DAY : ABS | CALVES | FOREARMS | RANGE OF STRENGTH
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
IN WESTSDIE SUMO STANCE
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. next hang with
a wide grip to pull on the lats a bit more.
2 sets : as long as possible
SESSION :
1. DB ONE ARM BENCH SUPPORTED
WRIST EXTENSION
flat bench with palm side of forearm on bench and
wrist hanging off the edge to allow full wrist
articulation and extension. do both sides
grip.
3 sets : 15 to 20
superset with
2. DB ONE ARM BENCH SUPPORTED
WRIST FLEXION
same exact setup as first one but opposite training
supinated grip and palm to elbow flexion.
3 sets : 15 to 20
3. HYPEREXTENSION SIT UP
FROM SWISS BALL
anchor your feet and use a swiss ball on your
lumbar to stretch over carefully. this will allow a full
abdominal stretch position and offer you spinal
mobility/resiliency.
3 sets : 0-1 RIR
*reps in reserve
4. FULL ROM BENT KNEE HIP TUCKS
FROM SWISS BALL
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
TO SOLEUS LAUNCHER
take a squatted position with stance hip width
and place a hip thrust pad on the smith bar which
will rest on your quads just above the knee. make sure your
stance is behind the bar a ways and load the smith on you
in the squatted stance. now do a squatted calf raise, followed by
pushing your knees back as you stand up outta the squat
slightly – this will put additional stress on the calves.
*prog overload each set in succession
compound set with
heels elevated on a plyo box with light band tension
across top of foot to resist ankle dorsiflexion. do both sides.
*prog overload each set in succession
6. STANDING SMITH MACHINE STIFF LEGGED CALF RAISE
high bar squat loaded with toes elevated in a hip width stance. turn toes
inward slightly.
3 sets : 10-10-10
*prog overload each set in succession