This week there are two different versions of our training program. Choose your favourite:

Standard Week

Power & Strength Mesocycle

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

18′ EMOM
  1. 45″ Row
  2. Half Kneeling 3 Position, 15″ each
  3. 15 Tall Kneeling Band Pull with 1″ Hold
  4. Half Kneeling 3 Position, 15″ each
  5. 40″ Plank Ring Hold
  6. 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Video
 Tall Kneeling Band Pull
Video
Plank Ring Hold
Video
Tall Kneeling Band Hip Extension + KB Hold
Video

Mobility (MO)

Ankle Mobility – Part 2
Video

Activation (AT)

EMOM 9′

1) 6 + 6 Cross Body Single Leg Wall Kettlebell Deadlift (24/16 kg)
2) 6 + 6 Half Kneeling Kettlebell Windmill (8 kg)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

3) 12 GHD Razor Curl

[/um_show_content]

Cross Body Single Leg Wall Kettlebell Deadlift
Video
Half Kneeling Kettlebell Windmill
Video
Reserved for ON AIR

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GHD Razor Curl
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Back Rack Barbell Step-up 50cm Box
Every 2′ for 12′

8 alt. reps @ [percent value=’30’ of=’backsquat’ in=’Kg’][/percent]

[/um_show_content]

Back Squat

10×3 @ [percent value=’77’ of=’backsquat’ in=’Kg’][/percent] rest 2′ b/s

Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

3 Rounds For Time

20 Handstand Pushups
20 Dumbbell Overhead Squat 25/17,5Kg
20m Handstand Walk

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

10″ Row – nasal breathing
10″ Row – mouth breathing
10″ Row – APNEA
10″ Burpees over the rower – High Pace

[/um_show_content] [workout_short title=’MON_AC1′ result_type=’reps’]

AC1: Death By 5′

10 Burpees Over the Erg
1000 m Row
10 Burpees Over the Erg
Add 2 Burpees each set (12 – 14 – 16…)

[/workout_short]

Insert ONLY your total Burpees repetitions

Reserved for ON AIR

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rest as needed[workout_short title=’MON_AC2′ result_type=’time’]

AC2: For Time

250 m Row @ 20 strokes/min
rest 15″ x 5 sets[/workout_short]

Insert ONLY your score

rest 1′

[workout_short title=’MON_AC3′ result_type=’time’]

AC3: For Time

250 m Row @ 36 strokes/min
rest 15″ x 5 sets[/workout_short]

Insert ONLY your score

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Tuesday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video
2 Rounds – For Quality

10 Z Press Bottom up (12/8 kg)
10 Double Kettlebell Overhead Squat Alternate (12/8 kg)

Reserved for ON AIR

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10 Wall Face Hand Stand Shoulders Tap

[/um_show_content]

Z Press Bottom up
Video
Double Kettlebell Overhead Squat Alternate
Video
Reserved for ON AIR

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Wall Face Hand Stand Shoulders Tap
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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Sots Press
EMOM 6′

2 @ [percent value=’30’ of=’snatch’ in=’Kg’][/percent]

Snatch Grip Behind the neck Thrusters
EMOM 6′

2 @ [percent value=’50’ of=’snatch’ in=’Kg’][/percent]

[/um_show_content]

Squat Snatch + Snatch Balance

(1+3) x 2 set @ [percent value=’55’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
(1+3) x 2 set @ [percent value=’65’ of=’snatch’ in=’Kg’][/percent] rest 2′ b/s
(1+2) x 2 set @ [percent value=’75’ of=’snatch’ in=’Kg’][/percent] rest 2′
(1+1) x 2 set @ [percent value=’80’ of=’snatch’ in=’Kg’][/percent] rest 2′
(1+1) x 2 set @ [percent value=’85’ of=’snatch’ in=’Kg’][/percent]

Work Capacity (WC)

[workout_short title=’TUE_WC1′ result_type=’reps’]

AMRAP 12′

6 Bar Muscle-Ups
12 A. Swings 32/24Kg
24 Wall Ball 9/6Kg

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

Assault Bike
Reserved for ON AIR

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Breathing Work

10″ AB – Only Arms – nose breathing
10″ AB – Only Legs – mouth breathing
10″ AB – Backspin – APNEA
10″ AB – Sprint

[/um_show_content] [workout_short title=’TUE_AC1′ result_type=’time’]

AC1: 5 Rounds For Time
Max calorie Bike in 60 seconds + Cindy
Notes. Complete a total of 40/28 calories in each round.
For example, if you obtain 25 calories, complete 15 Cindy’s Rounds for that round. If you obtain 30 calories bike, complete 10 Cindy’s Rounds for that round. Rest or not is your choice. Remember it’s For Time.

[/workout_short]

Reserved for ON AIR

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rest as needed

Assault Bike

1′ @ [percent value=’98’ of=’rpm-marker’ in=’rpm’][/percent] Detract 1 RPM each minute until reach 52/48 RPM

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Wednesday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Ankle Mobility – Part 2
Video

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
EMOM for 9′

1) 10 Double Dumbbell Romanian Deadlift (15/12 kg) – Tempo 3.3.1.X
2) 10 Double Dumbbell Reverse Rack Cossak Squat – Tempo 1.3.1.X

Reserved for ON AIR

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3) 12 Double Kettlebell Pendlay Row (16/12 kg) – Tempo 1.3.1.X

[/um_show_content]

Double Dumbbell Romanian Deadlift
Video
Double Dumbbell Reverse Rack Cossack Squat
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Double Kettlebell Pendlay Row
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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4,5 inches Deficit Deadlift
EMOM 8′

1 reps [percent value=’38’ of=’deadlift’ in=’kg or time’][/percent]

Notes. * Increase [percent value=’02’ of=’Deadlift’ in=’Kg’][/percent] each set

[/um_show_content]

Deadlift – Takedown

10×3 @ [percent value=’75’ of=’deadlift’ in=’kg or time’][/percent] rest 3′ b/s

Notes. * NOT touch & go, reset yourself every time without leaving your hands on the bar

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

10″ Run – nose breathing
10″ Run – mouth breathing
10″ Run – APNEA
10″ Run – Sprint

[/um_show_content] [workout_short title=’5K_RUN’ result_type=’time’]

For Time

5K Run[/workout_short]

Insert ONLY your score

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest as needed

6 Rounds Not For Time

100 m Walk
100 m easy jog
200 m Sprint

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Thursday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • 3 Position Cat-Cow: 10 reps
  • Quadruped T-Spine Lower Rotation: 10 reps
  • Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
  • Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
  • Frog Stretch: 10 reps backward, 10 reps forward 
  • 90/90 position: 10 reps of perfect rotation 
Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 

Activation (AT)

2 Sets for Quality
  1. 5 Dynamic Pallof Press (1 Rep is up and down)
  2. 5 Reps each movement TK Single Arm Scapula Band
  3. 5 Plank Walkout
  4. 10+10 MiniBand Lateral Walk
  5. 5+5 Reverse Lunge + Knee lift
HK Dynamic Pallof Press
Video
TK Single Arm Scapula Band
Video
Plank Walkout
Video
Miniband Lateral Walk
Video
Reverse Lunge+ Knee Lift
Video

Swim Session (AC)

Begineer

Warmup
6 x 50 m backstroke rest b/s 30″
Rest 2′
4 x 50 m front crawl/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 4 dolphin kicks/one breaststroke only arms stoke rest b/s 40″
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 1’30”
Speed
3 x ( 100 + 100 ) > front crawl @80/85/90% max effort + 50@80/85/90% max effort rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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Advanced

Warmup
2 x 100 m backstroke / backstroke double arms switch each 25m rest b/s 30″
Rest 2′
4 x (50 m + 25 m) backstroke+ front crawl only arms rest b/s 1′
Rest 1′
6 x 25 m alternate 1 stroke front crawl/ 4 breaststroke rest b/s 20″
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins rest b/s 1”
6 x (15 + 10) m underwater dolphin empty lungs use fins/breaststroke only arms rest b/s 50”
6 x 25 m alternate 1 stroke front crawl 8 kicks front crawl rest b/s 45”
Rest 2’
Speed

[workout_short title=’THU_AC1′ result_type=’time’]

WC1: For Time

8 x 25 m underwater dolphin using fins rest b/s max 20″
50 m front crawl every time you fault[/workout_short] Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength Hypertrophy(FS)

Upper Body – Push & Pull – Compound Set

3 Sets of:
12 Seated Dumbbell Lateral Raises (15/12 kg)
12 + 12 Single Kettlebell Floor Press Banded Row Hold (20/16 kg)
10 Seated Dumbbell Lateral Raises (15/12 kg)
8 + 8 Single Kettlebell Floor Press Banded Row Hold (24/20 kg)
2′ rest b/s

Seated Dumbbell Lateral Raises
Video
Single Kettlebell Floor Press Banded Row Hold
Video
Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Lower Body – Compound Set

3 Sets of:
12 + 12 Goblet Deficit Bulgarian Split Squat (20/16 kg)
12 Double Kettlebell Deficit Deadlift (32/24 kg)
8 + 8 Goblet Deficit Bulgarian Split Squat (24/20 kg)
8 Double Kettlebell Deficit Deadlift (40/32 kg)
2′ rest b/s

Goblet Deficit Bulgarian Split Squat
Video
Double Kettlebell Deficit Deadlift
Video

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Friday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 
Ankle Mobility – Part 3
Video

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video
EMOM 9′

1) 5 Kang Squat – Empty barbell – Tempo 5.3.5.X
2) 8 Double Kettlebell Tall Clean – 3″ hold in Bottom Position
3) 5 90 Degrees Cuban Press (15/12 kg)

Kang Squat
Video
Double Kettlebell Tall Clean
Video
90 Degrees Cuban Press
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Hang Power Clean
EMOM 6′

2 @ [percent value=’40’ of=’cleanjerk’ in=’Kg’][/percent]

Push Press
EMOM 6′

2 @ [percent value=’50’ of=’cleanjerk’ in=’Kg’][/percent]

[/um_show_content]

Power Clean & Jerk + Squat Clean & Jerk

(1+1) x 2 set @ [percent value=’52’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
(1+1) x 2 set @ [percent value=’62’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′ b/s
(1+1) x 2 set @ [percent value=’70’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
(1+1) x 2 set @ [percent value=’75’ of=’cleanjerk’ in=’Kg’][/percent] rest 2′
(1+1) x 2 set @ [percent value=’80’ of=’cleanjerk’ in=’Kg’][/percent]

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’time’]

For Time

14 Double Dumbbell Hang Clean&Jerk 2×25/17,5Kg
12 Ring Muscle Ups
10 Double Dumbbell Hang Clean&Jerk 2×25/17,5Kg
8 Ring Muscle Ups
6 Double Dumbbell Hang Clean&Jerk 2×25/17,5Kg
4 Ring Muscle Ups

[/workout_short]

Insert ONLY your WC1 score

Aerobic Capacity (AC)

[workout_short title=’FRI_AC1′ result_type=’time’]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

10″ Bike – nose breathing – damper 10
10″ Bike – mouth breathing – damper 8
10″ Bike – APNEA – damper 6
10″ Bike – Sprint – damper 2

[/um_show_content]

From 00:00 to 03:00 – For Time

1000m Bike Erg

[/workout_short]

Insert ONLY your AC1 score

[workout_short title=’FRI_AC2′ result_type=’time’]

From 03:00 to 08:00 – For Time

2000m Bike Erg

[/workout_short]

Insert ONLY your AC2 score

[workout_short title=’FRI_AC3′ result_type=’time’]

From 08:00 to 17:00 – For Time

4000m Bike Erg

[/workout_short]

Insert ONLY your AC3 score

[workout_short title=’FRI_AC4′ result_type=’time’]

From 17:00 to 22:00 – For Time

2000m Bike Erg

[/workout_short]

Insert ONLY your AC4 score

[workout_short title=’FRI_AC5′ result_type=’time’]

From 22:00 to the end – For Time

1000m Bike Erg

[/workout_short]

Insert ONLY your AC5 score

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Not For Time

5000m Ski Erg, alternating arms pulling.

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
Video

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation (AT)

Strength T.U.T Activation

2 Rounds – Not For Time
8 Parallette Push ups – tempo 3.5.1.1
6 Banded Push Ups – tempo 3.3.1.1

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

4 kettlebells push ups – tempo 3.3.1.1

[/um_show_content]

Parallette Push ups
Video
Banded Push Ups
Video

Strength & Strength Endurance (SE)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Box Dips
EMOM 8′

8 reps

Notes. *wear vest if you want

[/um_show_content]

Bench Press

10×3 @ [percent value=’77’ of=’bench-press’ in=’Kg’][/percent] rest 2′ b/s

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Breathing Work

10″ Row – nose breathing
10″ Static APNEA
10″ Row – mouth breathing
10″ Static APNEA
10″ Row – Sprint

[/um_show_content] [workout_short title=’SAT_AC1′ result_type=’time’]

10 Rounds For Time

500 m Row
12 Shoulder to Overhead 50/35Kg[/workout_short]

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Rest 5′

10′ Bike Erg

20″ Push hard – Set the dumper to 10
40″ easy recovery – Set the dumper to 1

[/um_show_content]

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

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