9/1/24 | UTILITY DAY

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RANGE OF STRENGTH MOBILITY & RESILIENCY

( 15 min to do all ROS work )

BLOCKED UP HIP FLEXOR WALL STRETCH
IN SPLIT POSITION
loaded wall stretch with back knee on yoga blocks
and leg up wall. front leg out in normal split stance
and you want to hold the stretch as you explore some
tight spots with some movement.
2 sets : 5 to 10 pulsing but slow reps
*do both sides

ILLIACUS/PSOAS RELEASE
done using a mobility hook or a pso rite and digging into
the illiacus to break up adhesions and movement restrictions.
2-3 rounds of myofascial release

ADDUCTOR SMASH ( C/S ) HIP FLEXOR SMASH
done using an orb ball or foam roller and beating up the
adductors to help make them more pliable for better squat
ranges. | use the orb more on the rectus femoris bits that attach up
at the hip. this area can get pinchy feeling and mess with flexion and
extension. does not feel good if this area is bad.
2-3 rounds of myofascial release

THORACIC SPINE OPENERS ON FOAM ROLLER
roller placed on t spine and don’t foam roll, but reach overhead
and try to open your spinal column by touching thumb to the floor.
do one side at a time – i use db weight to help exaggerate this
motion.
2 sets : 10 to 15 reps  on each arm

LATERAL SQUAT ( COSSACK SQUAT )
wide sumo position rocking into each side while opposing leg
is straight and takes the adductors for a ride ( big stretch position )
2 sets :  2-3 RIR ( loaded or unloaded depending on your mobility/tolerance )

SESSION :

1.  BANDED BB PRONATED WRIST ROLL (C/S )
BANDED BB SUPINATED WRIST ROLL
use heaviest light band to go through center hole of
weight plate and roll up onto a barbell collar ( on a flat
bench press ) until weight is suspended. use overhand grip for
pronated and underhand for supinated. best forearm variation
I think I’ve found so far.
3 sets : 20-20-20 | 20-20-20
*prog overload each set in succession

2. SEATED CABLE CRUNCH FROM LAT PULLDOWN
i use straps on lat bar held over the shoulders. goal here is spinal flexion, so curl
in sharp to round your back.
3 sets : 12 to 15
*prog overload each set in succession

3. LYING REVERSE CRUNCH
done from lying position with hands holding bench for stability.
pull bent legs into spinal flexion. ( rounded back )
3 sets : 0-1 RIR