THURSDAY | 5-28-26 | 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

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.  CABLE HIP AIRPLANE
Contextual Cues:   Start in hip extended position of rdl, with cable loaded to resist
the opening of the hip. rotate from the hip and not the spine, which makes this more of
a fight for position than a big movement pattern abduction. do both sides as such.
Sets / Reps:   3 sets : 15-12-8
Tempo:   2-1-2 (controlled squeeze)
Progressive Overload Directive:   Increase load only if pelvic position remains stable and movement is driven by
hips rather than momentum.

2. LAT PULLDOWN ANCHORED SIT UP
Contextual Cues:  Seated and anchored in lat pulldown seat. Do 
a very controlled sit up while keeping spine neutral in position.
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