8.10.23 : UTILITY DAY : RANGE OF STRENGTH | FOREARMS | ABS FLEXION | CALVES

————————————–

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

ILLIACUS 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

ADDCUTOR SMASH
done using an orb ball or foam roller and beating up the
adductors to help make them more pliable for better squat ranges.
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

SESSION :

1.  SEATED BB TEETER TOTTER WRIST EXTENSION
inside shoulder width pronated grip holding with both hands.
your forearms will rest on your legs. you will
alternate force production side to side alternately. this should allow a
slight natural rotation of the wrist on contraction.
3 sets : failure
* use smaller bar if 45# bar is too much 

superset with

2. SEATED BB TEETER TOTTER WRIST CURL
inside shoulder width supinated grip holding with both hands.
your forearms will rest on your legs. you will
alternate force production side to side alternately. this should allow a
slight natural rotation of the wrist on contraction.
3 sets : failure
* use smaller bar if 45# bar is too much 

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 GHD
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. be careful with the spinal
hyperextensions – if there’s pain stay away from it until you know
why you have pain and possible solutions.
3 sets : 0-1 RIR