10.10.23 : 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 & 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
DEAD HANG
just a dead hang for extended period of time to open
up the upper yoke.
1 set : shoulder width pronated grip and head tipped back
1 set : wide pronated grip with head pulled fwd
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. OBLIQUE CRUCH ON STABILITY BALL
side supported position on a swiss ball maximizing stretch postilion
and full trunk flexion across the obliques. do both sides.
3 sets : 0-1 RIR
*do both ways
2. DECLINE RUSSIAN TWIST
anchored in a decline position. hold a pvc pipe like a squat
bar and rotate side to side in a very controlled manner.
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
SEATED & LYING BACK DB TIB RAISE FROM
FLAT BENCH
heels on edge of bench with db held in between feet. lay back onto
your back and dorsiflex your ankles.
3 sets : 20-20-15
*prog overload each set in succession
4. SQUATTED CALF RAISE
hold in the bottom of a squat position and calf raise from
there. use something to hold onto for support/balance.
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