MONDAY | 9-29-25 | UTILITY DAY

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RANGE OF STRENGTH MOBILITY & RESILIENCY

( 15 min to do all ROS work )

HIP AIRPLANES
balance on one leg in hip extension while holding onto something
for stability. turn away from grounded leg to rotate hip open, and then
back to close it. do both sides
2 sets : 6 to 10 reps

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.  UNILATERAL BANDED BB PRONATED WRIST ROLL (C/S )
UNILATERAL 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. do both sides on both movements.
3 sets : 20-20-20 | 20-20-20
*prog overload each set in succession

2. SWISS BALL WEIGHTED ABDOMINAL CRUNCH
go into spinal hyperextension across the ball and curl yourself
into spinal flexion. hold db or weight plate for added resistance.
3 sets : 15-12-10
*prog overload each set in succession

3. ROMAN CHAIR/AB STRAPS SINGLE LEG KNEE RAISE
done from suspended position tucking knee to chest and emphasizing
going into spinal flexion. focus on rolling the knees up instead of pulling
with your hip flexors. this makes it more difficult. do both sides.
3 sets : 0-1 RIR