03
02
2024

3.2.24 | UTILITY DAY : RANGE OF STRENGTH * SOLEUS *TIBS * ROTATIONAL ABS * HIIT 

By Adam 0

UTILITY DAY
RANGE OF STRENGTH | SOLEUS
TIBS | ROTATIONAL ABS | HIIT 

——————————–

RANGE OF STRENGTH MOBILITY & RESILIENCY :

( 15 min to do all ROS work )

 

CALF SMASH WITH LACROSSE BALL
ball goes on calf and smashed to hamstring to dig deep
into adhesions. if you use a flat bench to kneel weight on and
leave ankle free to move, you can work all the motions of the foot
and ankle as they correspond to the calf muscles.
2 sets : mash em up 


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. DB SUITCASE MARCH
single db held at side and opposite knee raise with control
of the pelvis. you want to hold as heavy of weight as you can while
being super precise and controlled.
2 sets : 8-8 ( do both legs corresponding to each side hold. )
*prog overload each set in succession

 

2. SIDE POSITION SWISS BALL CRUNCH
turned to the side on seiss ball and make sure you get into spinal
flexion every rep to use the abs. your back needs rounded fwd for shortened
position. same goes for negs with a stretch and hyperextension to the spine.
2 sets : 0-1 RIR ( do both ways/sides )
*match sides for reps

 

3. SEATED CALF RAISE
knees bent to 90 degrees with toes wedged 
4 sets : 15-12-10
*prog overload each set in succession
superset with

4. STANDING BAND TIBIALIS RAISE
use lighter band and a plyo box. heel on edge of box with band tensioned over toes
to resist ankle dorsiflexion. do both sides. can increase band tension or box height relative
to band for more resistance.
3 sets : 12 to 15
*prog overload each set in succession

 

4. 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

 

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