10.21.23 : 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
ANKLE DORSIFLEXION
foot planted on a low plyo box and driving
knee over toes while maintaining full foot
on box. this is what squat requires of the ankle.
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.
FROG POSTION ANTERIOR HIP OPENER FROM FLAT BENCH
back supported on flat bench with legs in frog position ( feet together
with hips abducted ). be sure your ass end is all the way to the edge of
bench so the hips can lower in that position to pull open the
anterior hip structures.
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 : 20-15-12
*prog overload each set in succession
4. DONKEY CALF RAISE
use a dip belt or a donkey raise machine if applicable.
bend over into hip extension then train plantar flexion.
emphasize tempo as well as paused stretch position,
and held contractions for a second.
3 sets : 10-10-10 + drop 10
*prog overload each set in succession
5. WEAK LINK WORK
choose something you need to do a little bit extra with for
10 to 15 minutes:
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