9.29.23 : UTILITY DAY : CALVES | ROTATIONAL ABS | RANGE OF STRENGTH | HIIT
UTILITY DAY
CALVES | ROTATIONAL ABS
RANGE OF STRENGTH | WEAK
LINK WORK
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RANGE OF STRENGTH MOBILITY & RESILIENCY :
STANDING COUCH STRETCH WITH
INTERNAL & EXTERNAL HIP ROTATION
use an adj. bench with knee on seat and leg up the
90 degree side of bench. standing upright to bias stretch
onto the hip flexors, you can articulate your hips to
internally and externally rotate them.
2 sets : 10 to 15 stretched reps
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 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.
2 sets : long held stretches
SIDE LYING BAND RESISTED SHOULDER EXT
ROTATION OPENERS
lighter band attached low on rack and tensioned to your hand
with your arm bent at 90 degrees. pull yourself into shoulder internal
rotation and resist the tension into ext rotation
3 sets : 30 second iso holds.
SESSION :
1. CROSS CONNECT SIDE PLANK CRUNCH
done from full side plank position with bottom leg and top arm
tucking in towards each other.
3 sets : 0-1 RIR
*do both ways
2. ROMAN CHAIR OBLIQUE RAISE
( 45 degree extension piece)
sitting in the roman chair sideways with top leg hooked in
and hip at the top edge of the pad. its like a side bend movement
but anchored in and way harder and more of a stretch position.
3 sets : 0-1 RIR
*prog overload bar each set to make it more difficult to hold
hip width stance and train the raise as follows
5 reps in the bottom range
5 reps full range
5 reps top range
*prog overload each set in succession
STANDING SINGLE LEG TIB RAISE
heel elevated on high side of wedge or slant board
3 sets : 20 to 25
4. SEATED CALF RAISE
toes slightly pointed inward with hip width stance
3 sets : 20-15-12
*prog overload each set in succession
5. WEAK LINK WORK
choose something you need to do a little bit extra with :
HIIT
extra steady state cardio
myofascial release
extra mobility work
research training terminology
play with your kid(s)
walk your dog you fat bitch lol
meal planning and prep
listen to a good podcast or a book on Audible