WEDNESDAY | 8-12-26 | UTILITY TRAINING

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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. SEATED WRIST CURL
Contextual Cues:   Rest forearms on thighs or a bench with palms facing up.
Let the wrist extend down under control, then curl the palm and knuckles back toward
the forearm. Keep the forearm pinned so the wrist flexors actually own the movement.
Sets/Reps:2 sets : 15-25
Tempo:3-1-2
Overload Directive:   Add reps before load

2. DECLINE LOWER AB HIP ROLLS
Contextual Cues:  Done from decline position with a bent knee position
that’s rolled up into spinal flexion ( round spine ) to shorten the abs
into contraction.
Sets / Reps:  3 sets : 15-12-10
Tempo:  3-1-1
Progressive Overload:  Increase load or extend arms further overhead

3. ANCHORED SIT UP FROM LAT PULLDOWN
Contextual Cues:  Seated in lat pulldown with legs anchored, 
and simply laying back into aggressive abdominal stress. Goal is a big range
if possible and into spinal flexion which is rounded back
for abdominal contraction.
Sets / Reps:  3 sets : 0–1 RIR
Tempo:  2-1-3
Progressive Overload:  Increase reps before progressing to straighter legs