12.25.23 : 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 :

 

superset with

STANDING SINGLE LEG BAND TIB RAISE
heel on edge of bench or box with light band tension
around top part of foot to resist ankle dorsiflexion.
do both sides.
3 sets : 15-15-15
*prog overload each set in succession

4.  KNEELING SOLEUS CALF LAUNCHER
done just like a kneeling squat but from a razor curl
anchoring on a ghr, but with with bottoms of feet anchored
instead of the ankles. when you thrust forward it loads up the
calves aggressively, namely the soleus. use a hip width
kneeling stance.
3 sets : 0-1 RIR
*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