SATURDAY | 12-13-25 | UTILITY DAY

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RANGE OF STRENGTH MOBILITY & RESILIENCY

( 15 min to do all ROS work )

KNEELING LAT STRETCH
use a flat bench kneeling and facing it. use a light bar or pvc pipe with a supinated grip
just outside shoulder width. elbows go on bench and you apply downward pressure to stretch lats. you
can also articulate some side to side motions to bias each side specifics.
2 sets : 1 minute

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

SCAPULA & TRAP SMASH
use a tennis ball or lacrosse ball placed on the soft tissue  around the scapulas
and on the traps. articulate movement while triggering tight spots to break
adhesions up.
2 sets : 10 to 15 reps  on each arm

90/90 HIP OPENERS
floor position seated with both legs bent to 90 degrees and exploring movement
to find where you’re tight and to open up the hips.
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 with plate held in
overhead position ( furthest away from moment arm to make
it more difficult )

3. ROMAN CHAIR/AB STRAPS TUCKS
done from suspended position tucking knees 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.
3 sets : 0-1 RIR