WEDNESDAY | 2-11-26 | UTILITY DAY

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RANGE OF STRENGTH MOBILITY & RESILIENCY

( 15 min to do all ROS work )

KNEELING LAT STRETCH
Contextual Cues :   Kneel facing a flat bench. Supinated grip just outside shoulder
width on a light bar or PVC. Elbows on bench.
Actively apply downward pressure and breathe into the stretch.
Gently articulate side-to-side to bias each lat independently.
Sets / Duration:  2 sets : 1 minute holds
Tempo:  Controlled breathing (4–6 nasal breaths per hold)
Progressive Overload:  Increase depth of stretch or duration before adding loading

HIP AIRPLANES
Contextual Cues:  Balance on one leg in hip extension. Hold onto support if needed. Rotate torso and
pelvis away from grounded leg to open hip, then rotate back to close.
Move slowly and under control.
Sets / Reps:  2 sets : 6–10 reps per side
Tempo:  3-1-3 (open – pause – close)
Progressive Overload:  Reduce support or increase range of motion

BLOCKED UP HIP FLEXOR WALL STRETCH
IN SPLIT POSITION
Contextual Cues:  Back knee on yoga blocks, foot up wall. Front leg in split stance. Stay tall through torso.
Explore tight areas with slow pulsing motion rather than forcing depth.
Sets / Reps:  2 sets : 5–10 slow pulses per side
Tempo:  3-0-3
Progressive Overload:  Increase block height or pulse range

ILLIACUS/PSOAS RELEASE
Contextual Cues:  Use mobility hook or pso-rite. Apply pressure just medial to ASIS.
Breathe deeply and relax into restriction before moving.
Sets / Rounds:  2–3 rounds myofascial release
Tempo:  Slow, exploratory
Progressive Overload:  Increase pressure tolerance or duration

ADDUCTOR SMASH ( C/S ) HIP FLEXOR SMASH
Contextual Cues:  Use orb ball or foam roller. Target adductors broadly, then focus on rectus femoris
attachment near hip. Expect discomfort — move slowly and breathe.
Sets / Rounds:  2–3 rounds myofascial release
Tempo:  Controlled rolling with pauses on tender spots
Progressive Overload:  Longer exposure or smaller, more specific contact points

SCAPULA & TRAP SMASH
Contextual Cues:  Lacrosse or tennis ball against wall or floor. Pin ball into soft tissue around
scapula and upper traps. Actively move arm to articulate tissue.
Sets / Reps:  2 sets : 10–15 reps per arm
Tempo:  Slow, deliberate
Progressive Overload:  Increase pressure or range of arm articulation

90/90 HIP OPENERS
Contextual Cues:  Seated floor position, both knees bent at 90°. Explore internal
and external rotation. Add load only if you can control end ranges.
Sets / Effort:  2 sets : 2–3 RIR
Tempo:  Controlled transitions
Progressive Overload:  Increase range before adding load

SESSION :

1.  UNILATERAL BANDED BB PRONATED WRIST ROLL (C/S )
UNILATERAL BANDED BB SUPINATED WRIST ROLL

(Pronated + Supinated)

Contextual Cues:  Heavy-light band through plate, attached to barbell collar on
flat bench. Roll weight smoothly without jerking. Keep elbow fixed, forearm relaxed but active.
Perform both grips on both sides.
Sets / Reps:  3 sets :
• Pronated — 20-20-20
• Supinated — 20-20-20
Tempo:  2-0-2
Progressive Overload:  Increase band tension or plate weight each set

2. SWISS BALL WEIGHTED ABDOMINAL CRUNCH
Contextual Cues:  Start in spinal hyperextension over ball. Curl into full
spinal flexion. Weight held overhead to increase moment arm. No hip flexor dominance.
Sets / Reps:  3 sets : 15-12-10
Tempo:  3-1-1
Progressive Overload:  Increase load or extend arms further overhead

3. HANGING BENT KNEE RAISE
Contextual Cues:  Suspend fully. Roll knees upward into spinal flexion. Avoid swinging.
Think “round spine” not “hip hinge.”
Sets / Reps:  3 sets : 0–1 RIR
Tempo:  2-1-3
Progressive Overload:  Increase reps before progressing to straighter legs