12/30/24| UTILITY DAY
UTILITY DAY
RANGE OF STRENGTH | SOLEUS
TIBS | ROTATIONAL ABS | HIIT
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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.
BAND DISTRACTED SQUAT BASE
band deload/distracted position that allows you to sit
deep into a squat position. vary your stance and spend some time
down here to open up the hips.
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 alternating knee raise with control
of the pelvis. you want to hold as heavy of weight as you can while
being super precise and controlled.
3 sets : 10-10-10
*prog overload each set in succession
2. OBLIQUE CRUNCH FROM 45 DEGREE EXTENSION
side supported position biasing lateral spinal flexion. hips up to top
of pad to allow side bending across the top hip.
2 sets : 0-1 RIR
*match sides for reps
60 degree knee flexion angle with toes at bottom of platform. articulate
plantar flexion
3 sets : 15-12-10
*prog overload each set in succession
4. SEATED TIB BAR RAISE ( DB TIB RAISE )
dorsiflexion.
3 sets : 25-20-15
*prog overload each set in succession
4. SPLIT STANCE CALF RAISE
calf raise done from bottom of a split squat position.
lead leg does the plantar flexion. do both sides.
2 sets : 0-1 RIR
*bodyweight only
5. WEAK LINK WORK
choose something you need to do a little bit extra with for
15-20 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