Monday
General Warmup (GW)
18′ EMOM
- 45″ Bike
- 6+6 Squat Rotation with Reach
- 40″ Inverted Ring Row Hold
- 8 Both Feet Elevated Split Squat DX Tempo 2-1-2-1
- 16 DownDog Toes Touch 1″ Hold
- 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Inverted Ring Row Hold
Both Feet Elevated Split Squat
DownDog Toes Touch
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
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Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
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EMOM 9′
1) 6 + 6 Barbell Overhead Split Squat (empty barbell)
2) 12 Rower Pike Ups
Reserved for ON AIR
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Barbell Overhead Split Squat
Rower Pike Ups
Reserved for ON AIR
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Seated Kettlebell Snatch
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Power & Power Endurance (PE)
Reserved for ON AIR
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Hang Muscle Snatch + Behind the neck Push Press + Behind the neck Push Jerk + Snatch Balance
1+1+1+1 x 6 sets @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] Rest 3′ b/s
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Snatch – Any Style
(3+2+1) @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’62’ of=’snatch’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’67’ of=’snatch’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
Strength & Strength Endurance (SE)
Back Squat
Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
5×5 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s
Reserved for ON AIR
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Strict Chin-Ups
From 00:00 to 01:00 –> [percent value=”37″ of=”maxpull-ups” in=”reps”][/percent] From 01:00 to 02:30 –> [percent value=”47″ of=”maxpull-ups” in=”reps”][/percent] From 02:30 to 04:30 –> [percent value=”57″ of=”maxpull-ups” in=”reps”][/percent] From 04:30 to 06:00 –> [percent value=”67″ of=”maxpull-ups” in=”reps”][/percent] From 06:00 to 09:00 –> [percent value=”77″ of=”maxpull-ups” in=”reps”][/percent] From 09:00 to the end –> [percent value=”87″ of=”maxpull-ups” in=”reps”][/percent]
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Work Capacity (WC)
WC1:AMRAP 20′
200 m Run
5 Rope Climb
10 Double Kettlebell Russian Swing 2 x 24/16 kg
20 Ring Dips
40 Box Jump Over
80 Double Unders
Aerobic Capacity (AC)
Reserved for ON AIR
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Breathing Work
20″ – Row – Nasal Breathing – Slow pace
20″ – Row – Mouth Breathing – Moderate pace
20″ – Row – Diaphragm Breathing – High pace
Move strictly to:
Max Meter 2 Kettlebell Front rack Carry (32/24 kg) – APNEA
2 Kettlebell Front rack Carry
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Reserved for ON AIR
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Row – For Time
1000 m
Rest 1′
800 m
Rest 1′
600 m
Rest 1′
400 m
Rest 1′
600 m
Rest 1′
800 m
Rest 1′
1000 m
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 12 Wall Sit with Reach
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Wall Sit with Reach
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
BPM Activation (AT)
10 cal AB / Bike ERG
12 Banded Russian Swing (20/16 kg)
12 Double Kettlebell Rack Clean & Press Alternate (16/12 kg)
200 m Run / 250 m Row
Banded Russian Swing
Double Kettlebell Rack Clean & Press Alternate
Power & Power Endurance (PE)
12′ AMRAP
one arm Kettlebell Clean&Jerk 24/16Kg
[/workout_short]
Insert ONLY your PE1 score.
Strength & Strength Endurance (SE)
Reserved for ON AIR
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Seated Alternated Kettlebell Military Press
20×5 set 2×16/12Kg
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Bench Press – 3″ stop 1cm from chest during concentric phase
3×5 @ [percent value=”65″ of=”bench-press” in=”kg”] [/percent] rest 3′
Bench Press
5×1 @ [percent value=”90″ of=”bench-press” in=”kg”] [/percent] rest 3′
Aerobic Capacity (AC)
Reserved for ON AIR
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Breathing Work
2 Sets :
150 m – Run – Sprint
Max effort Static Apnea
2′ rest
150 m – Run – Sprint
Max effort Apnea
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5 Rounds For Time – CAP 40′
2Km Bike Erg or AB
15 Air Squat
15 Sit Ups
15 Pushups
Every 3′ – 20 Ghd Situps
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
General Warmup (GW)
18′ EMOM
- 45″ Row
- Half Kneeling 3 Position, 15″ each
- 15 Tall Kneeling Band Pull with 1″ Hold
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
- 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Tall Kneeling Band Pull
Plank Ring Hold
Tall Kneeling Band Hip Extension + KB Hold
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
EMOM 9′
1) 10 Double Kettlebell Deadlift & Curl (12/8 kg)
2) 10 Kang Squat (empty Barbell)
Reserved for ON AIR
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Double Kettlebell Deadlift & Curl
Kang Squat
Reserved for ON AIR
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Full ROM Back Extension
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Strength & Strength Endurance (SE)
Front Squat
5×1 @ [percent value=”95″ of=”squatclean” in=”kg”] [/percent] Rest 3′
Reserved for ON AIR
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Deadlift – stop 1′ @ 1cm from ground
1 set @ 40/25Kg rest 90″
1 set @ 50/35Kg rest 90″
1 set @ 60/40Kg
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Deadlift
EMOM 12′
1 @ [percent value=”80″ of=”deadlift” in=”kg”] [/percent]
Ring Pushups
From 00:00 to 01:00 –> [percent value=”70″ of=”strict-handstand-push-ups” in=”reps”] Ring Pushups [/percent]
From 01:00 to 02:30 –> [percent value=”90″ of=”strict-handstand-push-ups” in=”reps”] Ring Pushups[/percent]
From 02:30 to 04:30 –> [percent value=”110″ of=”strict-handstand-push-ups” in=”reps”] Ring Pushups [/percent]
From 04:30 to 06:00 –> [percent value=”130″ of=”strict-handstand-push-ups” in=”reps”] Ring Pushups [/percent]
From 06:00 to 09:00 –> [percent value=”150″ of=”strict-handstand-push-ups” in=”reps”] Ring Pushups [/percent]
From 09:00 to the end –> [percent value=”170″ of=”strict-handstand-push-ups” in=”reps”] Ring Pushups [/percent]
Work Capacity (WC)
12-9-6 For Time
HSPU
Wall Ball 12/9Kg
STOH 60/40Kg
[/workout_short]
Insert ONLY your WC1 score.
Functional Strength Hypertrophy (AY)
Functional Strength Hypertrophy – Upper Body
3 Sets :
30″ Single Arm Bar Rows Left
10″ Transition
30″ Single Arm Bar Rows Right
10″ Transition
30″ Dumbbell Chainsaw Row Left (20/15 kg)
10″ Transition
30″ Dumbbell Chainsaw Row Right (20/15 kg)
10″ Transition
30″ GHD Double Kettlebell Row Alternate (16/12 kg)
3′ rest bet
Single Arm Bar Rows
Dumbbell Chainsaw Row
GHD Double Kettlebell Row Alternate
Reserved for ON AIR
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Functional Strength Hypertrophy – Lower Body
3 Sets :
30″ Landmine Romanian Deadlift One Leg Left (40/30 kg)
10″ Transition
30″ Landmine Romanian Deadlift One Leg Right (40/30 kg)
10″ Transition
30″ Double Kettlebell Front Rack Squat Pulse 1/4 (16/12 kg)
10″ Transition
30″ Back Rack Barbell Bulgarian Split Squat Left (40/30 kg)
10″ Transition
30″ Back Rack Barbell Bulgarian Split Squat Right (40/30 kg)
Landmine Romanian Deadlift One Leg
Double Kettlebell Front Rack Squat Pulse 1/4
Back Rack Barbell Bulgarian Split Squat
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Swim Session (AC)
Warmup
4 x 50 m backstroke rest b/s 30”
2 x 50 m breaststroke only arms rest b/s 1’
Reserved for ON AIR
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Technique
6 x 25 m front crawl only one arm switch each pool rest b/s 30”
Reserved for ON AIR
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Workout
12 thruster DB 2 x 20/16kg
50 m front crawl
9 squat clean DB 2 x 20/16kg
200 m only legs use fins & swim board
6 HSPU on DB
50 m breaststroke only arms
Reserved for ON AIR
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For Time
8 x 50 m front crawl/backstroke
Switch every 50 m. Every pool perform 5 Push-ups
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Cool Down
200 m backstroke only legs use fins
Friday
General Warmup (GW)
18′ EMOM
- 45″ Skierg
- 8 Pigeon with Flex Trunk DX
- 6+6+6 Tall Kneeling Scapula Band
- 8 Pigeon with Flex Trunk SX
- 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
- 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Tall Kneeling Scapula Band
Single Leg Hip Thrust
Half Strict TTB
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation (AT)
2 Rounds – Not For Time – Increase Pace each Round
10 Cal AB / Bike ERG
10 Single Dumbbell Cross Body Muscle Snatch Left (15/12 kg)
10 Double Kettlebell Swing (16/12 kg)
10 Single Dumbbell Cross Body Muscle Snatch Right (15/12 kg)
Single Dumbbell Cross Body Muscle Snatch
Double Kettlebell Swing
Power & Power Endurance (PE)
12′ AMRAP
one arm Kettlebell Snatch 24/16Kg
[/workout_short]
Insert ONLY your PE1 score.
Strength & Strength Endurance (SE)
Back Rack Alternated Lunges
Ramping by Double until @ [percent value=”45″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
5×12 (6+6) @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s
Work Capacity (WC)
AMRAP 20′
3 Power Snatch 40/25Kg
21 Cal Assault Bike
3 Thruster 40/25Kg
21 Cal Row
6 Power Snatch 40/25Kg
18 Cal Assault Bike
6 Thruster 40/25Kg
18 Cal Row
9 Power Snatch 40/25Kg
15 Cal Assault Bike
9 Thruster 40/25Kg
15 Cal Row
12 Power Snatch 40/25Kg
12 Cal Assault Bike
12 Thruster 40/25Kg
12 Cal Row
15 Power Snatch 40/25Kg
9 Cal Assault Bike
15 Thruster 40/25Kg
9 Cal Row
18 Power Snatch 40/25Kg
6 Cal Assault Bike
18 Thruster 40/25Kg
6 Cal Row
21 Power Snatch 40/25Kg
3 Cal Assault Bike
21 Thruster 40/25Kg
3 Cal Row
[/workout_short]
Insert ONLY your WC1 score.
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Breathing Work
2 Sets :
8 cal Ski / Row – Nasal Breathing
12 Russian Swing Left Arm (16/12 kg) – APNEA
8 cal AB / Bike ERG – Mouth Breathing
10 Russian Swing Right Arm (16/12 kg) APNEA
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Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
EMOM 30′
1st – 45″ Ski or Row
2nd – 20 Double DB Deadlift 2×22,5/15Kg
3rd – 45″ Dumbbell Front Facing Burpees
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
15′ EMOM
- 45″ Bike
- 6/8 Open Hip
- 15 Tall Kneeling Band Face Pull with 1″ Hold
- 40″ Elbow Plank Posterior Tilt
- 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Tall Kneeling Face Pull with Band
Elbow Plank Posterior Tilt
Tall Kneeling Hip Extension with Band
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
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EMOM 9′
1) 6 + 6 Single Kettlebell Clean & Press Bottom up (12/8 kg)
2) 12 Double Kettlebell Overhead Squat Alternate (12/8 kg)
Reserved for ON AIR
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Single Kettlebell Clean & Press Bottom up
Double Kettlebell Overhead Squat Alternate
Reserved for ON AIR
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GHD Sit Ups Kettlebell Weighted
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Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Hang Squat Clean + Squat Jerk
5 x 3 set @ [percent value=’45’ of=’squatclean’ in=’kg or time’][/percent] rest 3′ b/s
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Power Clean
(3+2+1) @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg strokes /min
(3+2+1) @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg
(3+2+1) @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg strokes /min
(3+2+1) @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg strokes /min
(3+2+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent]
500m Bike (Erg @ 60rpm or AB @ 52/48 rpm)
250/200m Row @ 22-24 strokes /min
12 Burpees Over Erg strokes /min
Aerobic Capacity (AC)
AMRAP 30′
100 Cal Row
20m one arm DB Overhead Lunges 22,5/15Kg
40 Wall Ball 9/6Kg
80 Double Unders
Reserved for ON AIR
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no rest
For Time
200m Sprint
rest 1:2 – double time work
400m jog
rest 1:1
200m Sprint
no rest
400m Jog
rest 1:1
200m Sprint
rest 1:2 – double time work
400m jog
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible