11.12.23 : 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.
PVC SOTS PRESS FROM SQUAT BASE
heels wedged in athletic squat stance. in the bottom
position, shoulder press the pipe or even a bb if you’re on
that level of mobility strength. ( goal isnt hypertrophy rather
mobility )
2 sets : as needed
SEATED ADDUCTOR & HAMSTRING MOB
seated on an orb ball ( hard foam ball ) and digging around
on the medial chain. once you hit a tight spot you can rotate hip
internally and externally on that as well as extend your leg into
knee extension. work your pelvic bowl and down towards your knee
2 sets : do both sides
SESSION :
1. HIGH CABLE OBLIQUE CRUNCH
standing position with a d grip handle and crunching to
one side pulling the spine into flexion ( rounded back ) make sure
you do both sides for rx.
3 sets : 12-12-12
*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
slightly adjust toe position each set as follows in a hip
width stance :
(1. toes out, 2. toes in 3. straight fwd )
*prog overload each set in succession
SEATED CABLE TIB RAISE
seated with leg on foam roller and low pulley set up with
strap on it to go around foot ( toe side of foot ). pull ankle towards you
in dorsiflexion. can do from floor position or off a flat bench.
3 sets : 15-15-15
*prog overload each set in succession
4. SINGLE LEG DONKEY RAISE
use a db for loading if needed on same side as training. this is in the
stretch position of the calf the entire time, so loading is usually
pretty conservative. you will notice the range of motion is short
as well in this position.
3 sets : 10-10-10 ( do both sides )
*prog overload each set in succession
5. WEAK LINK WORK
choose something you need to do a little bit extra with for
10 to 20 minutes:
HIIT
extra steady state cardio
myofascial release
extra mobility work
research training terminology
meal planning and prep
listen to a good podcast or a book on Audible