SATURDAY | 4-12-25 | UTILITY DAY
RANGE OF STRENGTH
SOLEUS
TIBS
LATERAL SPINE FLEXION & ROTATION
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RANGE OF STRENGTH MOBILITY & RESILIENCY :
( 15 min to do all ROS work )
SEATED HIP INTERNAL ROTATIONS
sit on a yoga block or two with hips opened like a squat base position.
pull hip inwards and outwards one side at a time. do both sides for rx.
2 sets : 10 t0 15
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. CABLE TRUNK ROTATION
cable set at just below shoulder height in standing position with d
handle attached. standing sideways to cable in shoulder width stance.
rotate torso away from the cable into the loaded resistance. do both ways.
3 sets : 10-10-10
*prog overload each set in succession
2. STANDING DB SIDE BEND
one db held at hip and laterally flex your spine away from
db side. you can also drop into the same side for opposite side stretch.
do both sides.
2 sets : 0-1 RIR
*match sides for reps
hip width stance on the balls of feet emphasizing 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. DONKEY CALF RAISE
standing calf raise done from stiff legged stretch position
bent over in hip extension. hip width stance. i like to use a belt squat
if applicable.
2 sets : 10 to 12
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