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

Standard Week

Power & Strength

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

[on_comment_numbers]

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video

Activation (AT)

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row Hold
  2. 40″ Elbow Plank Posteriori Tilt
  3. 10 FitBall LCHE
Single Arm Ring Row Hold
Video
Elbow Plank Posterior Tilt
Video
FitBall LCHE
Video
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 6 Kang Squat Empty Barbell – 2″hold mid & bottom position
2) 5 Goblet Theraband Squat (16/12 kg) – Tempo 3.3.1.1

Reserved for ON AIR

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

3) 5 + 5 Single Dumbbell Cross Body Rumenian Deadlift (20/15 kg)

[/um_show_content]

Kang Squat Empty Barbell
Video
Goblet Theraband Squat
Video
Reserved for ON AIR

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

Single Dumbbell Cross Body Rumenian Deadlift
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Back Squat Pulse 1+1/4
Every 2′ for 12′

4 @ [percent value=’35’ of=’backsquat’ in=’Kg’][/percent]

[/um_show_content]

Back Squat

10×2 @ [percent value=’82’ of=’backsquat’ in=’Kg’][/percent] rest 2′ b/s

Work Capacity (WC)

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

10 Rounds For Time

9 Double Kettlebell Snatch 2×16/12Kg
6 Double Kettlebell Shoulder to Overhead 2×16/12Kg
3 Ring Muscle-ups

[/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

20″ Row – nasal breathing
20″ Row – mouth breathing
20″ Row – Full breathing
20″ Row – sub 1’40

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

AC1: For Time

5000 m Row[/workout_short]

Reserved for ON AIR

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

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

AC2: For Time
100 Burpees Touch the Target
Notes. Target will be 6 inches above the athlete’s max reach.

[/workout_short]

[/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]

Tuesday

[on_comment_numbers]

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 
Ankle Mobility – Part 3
Video

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 Sets of: 30″ ON – 30″ OFF

1) Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch Left (15/12 kg)
2) Single Dumbbell Overhead Split Squat Left (15/12 kg)
3) Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch Right (15/12 kg)
4) Single Dumbbell Overhead Split Squat Right (15/12 kg)

Single Dumbbell Cross Body Jefferson Curl & Muscle Snatch
Video
Single Dumbbell Overhead Split Squat
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Muscle Snatch
EMOM 6′

1+1 @ [percent value=’40’ of=’snatch’ in=’Kg’][/percent]

Snatch Grip Behind the neck Push press + Overhead Squat
EMOM 6′

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

[/um_show_content]

Squat Snatch

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

WC1: AMRAP 4′

50 A. Swing 24/16 Kg
25 HSPU
Max Effort Burpee Box Jump Over

[/workout_short]

Insert ONLY your WC1 score

rest 2′

[workout_short title=’TUE_WC2′ result_type=’reps’]

WC2: AMRAP 4′

150 Double Unders
50 m Lunges Carry one Kettlebell 24/16 Kg
Max Effort Burpee Box Jump Over

[/workout_short]

Insert ONLY your WC2 score

Aerobic Capacity (AC)

Assault Bike
Reserved for ON AIR

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

Breathing Work

20″ AB – nasal breathing
20″ AB – Mouth breathing
20″ AB – Backspin Full Breathing
20″ AB – Over 75rpm

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

RPM Test

Start from 56/52 RPM ad add 1 RPM every minute until death.
RPM of the last minute completed is your RPM Marker on your bio.

[/workout_short]

Reserved for ON AIR

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

rest as needed (total rest if possible)

[workout_short title=’TUE_AC2′ result_type=’time’]

AC2: For Time

100 Calories Assault Bike

[/workout_short]

[/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]

Wednesday

[on_comment_numbers]

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

Activation (AT)

EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 10 Double Dumbbell Rumenian Deadlift (15/15 kg)
2) 10 Rower Pike Ups

Reserved for ON AIR

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

3) 8 GHD Razor Curl

[/um_show_content]

Double Dumbbell Rumenian Deadlift
Video
Rower Pike Ups
Video
Reserved for ON AIR

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

GHD Razor Curl
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Deadlift – Takedown

10×2 @ [percent value=’80’ of=’Deadlift’ in=’Kg’][/percent] rest 3′ b/s

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

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

Pin Pull
EMOM 6′

1 reps @[percent value=’95’ of=’Deadlift’ in=’Kg’][/percent]

[/um_show_content]

Aerobic Capacity (AC)

[workout_short title=’WED_AC1′ result_type=’reps’]

For Time
ONAIR Chelsea – 30′ EMOM

15 Air Squat
10 Ring Push-ups
5 Chest to bar

[/workout_short]

Reserved for ON AIR

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

1′ Rest[workout_short title=’WED_AC2′ result_type=’time’]

10 Rounds For Time

6 Pistols Squat
12 Ring Rows

Notes. Wear a 10/6Kg Vest

[/workout_short]

[/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]

Thursday

[on_comment_numbers]

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 Pallof Press
  2. 10 Banded Press FTN/BTN
  3. 12 FitBall Weighted Trunk Twist (light weight)
  4. 10 FitBall LCHE
  5. 3+3 Lunge + Cossack Squat (1 Rep = 1 Lunge + 1 Cossack Squat)
3 Position Pallof Press
Video
Banded Press FTN/BTN
Video
FitBall Weighted Trunk Twist
Video
FitBall LCHE
Video
Lunge + Cossack Squat
Video

Swim Session (AC)

Begineer

Warmup
6 x 50 m front crawl rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
Rest 2′
Technique
4 x 25 m alternate 4 dolphin kicks/one front crawl rest b/s 40″
6 x 25 m front crawl one arm switch each pool rest b/s 20″
Rest 1’30”
Speed
3 x ( 200 + 100 ) > front crawl @80/85/85% max effort + @60/70/50% 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

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

Advanced

Warmup
5 x 100 m front crawl / backstroke double arms switch each 25 m 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 one arm/ 2 breaststroke rest b/s 20″
Rest 2’
50 m swim board only kick (crawl)
Technique
6 x 25 m underwater dolphin use fins head up rest b/s 1”
4 x 25 m underwater dolphin use fins on one side, switch each pool rest b/s 1”
6 x (15 + 10) m underwater breaststroke only arms /front crawl only legs rest b/s 40”
6 x 25 m alternate 1 stroke front crawl 12 kicks front crawl rest b/s 45”

Rest 2’
Speed[workout_short title=’THU_AC1′ result_type=’time’]

WC1: For Time

10 x 25 m underwater dolphin head up using fins rest b/s max 30″
50 m backstroke double arms every time you fault[/workout_short] Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke

Functional Strength (FS)

Functional Strength Hypertrophy – Upper Body

3 Sets of:
10 GHD Barbell Row (30/25 kg) – 2″ hold Top Position
12 Double Dumbbell Upside Row (15/12 kg)
15 Supinated Grip Bar Rows – 2″ hold Top Position
2 rest b/s

GHD Barbell Row
Video
Double Dumbbell Upside Row
Video
Supinated Grip Bar Rows
Video
Reserved for ON AIR

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

Functional Strength Hypertrophy – Lower Body

3 Sets of:
8 + 8 Barbell Over Head Bulgarian Split Squat (40/25 kg)
12 Double Kettlebell Banded Sumo Deadlift (24/16 kg)
16 Double Kettlebell Front Rack Cossack Squat (16/12 kg)
2′ rest b/s

Barbell Over Head Bulgarian Split Squat
Video
Double Kettlebell Banded Sumo Deadlift
Video
Double Kettlebell Front Rack Cossack Squat
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
[on_comment_numbers]

Friday

[on_comment_numbers]

General Warmup (GW)

15′ EMOM
  1. 45″ Row
  2. 15 Banded Bent Over Row 1″Hold @Top
  3. 12 Plank with Trunk Rotation 1″Hold @Top
  4. 6+6 Straddle Pass Through PVC + Flex Trunk
  5. 12 Cossack to Cossack 1″Hold @Bottom 
Banded Bent Over Row
Video
Plank with Trunk Rotation
Video
Straddle Pass Through PVC + Flex Trunk
Video
Cossack to Cossack
Video

Mobility (MO)

Upper Body Mobility Routine
Video

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

Ankle Mobility – Part 2
Video

Activation (AT)

BPM Activation

2 Rounds – Increase Pace Across Round
10 cal Row
5 + 5 Single Kettlebell Swing Clean Homolateral Reverse Lunges (16/12 kg)
8 Double Kettlebell Clean & Press Bottom up (16/12 kg)
5 burpees Strict Toes to Bar

Single Kettlebell Swing Clean Homolateral Reverse Lunges
Video
Double Kettlebell Clean & Press Bottom up
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Hang Power Clean + Front Squat + Hang Squat Clean
EMOM 6′

1+2+1 @ [percent value=’35’ of=’cleanjerk’ in=’Kg’][/percent]

Push Press + Push Jerk
EMOM 6′

1+2 @ [percent value=’35’ of=’cleanjerk’ in=’Kg’][/percent]

[/um_show_content]

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] rest 2′
(1+1) x 2 set @ [percent value=’85’ of=’cleanjerk’ in=’Kg’][/percent]

Work Capacity (WC)

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

For Time

40 Wall Ball
30 Pull-ups
20 Box Jump 70/60cm
10 Bar Muscle Ups
20 Box Jump 70/60cm
30 Pull-ups
40 Wall Ball[/workout_short]

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

10″ Bike – Nasal breathing
10″ Bike – APNEA
10″ Bike – Mouth breathing
10″ Bike – APNEA
10″ Bike – Full breathing
10″ Bike – Sprint

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

For Time
Bike Erg

10.000 m

[/workout_short]

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]

Saturday

[on_comment_numbers]

General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

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
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
Reserved for ON AIR

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

Video

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Push Press + Shoulder Press (catch&go)
EMOM 8′

1+4 @ [percent value=’35’ of=’bench-press’ in=’Kg’][/percent]

Notes. * add load as you feel.

[/um_show_content]

Bench Press

10×2 @ [percent value=’82’ 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

20″ Ski – nasal breathing
20″ Row – nasal breathing
10″ Ski – APNEA
10″ Row – APNEA
20″ Ski – mouth breathing
20″ Row – mouth breathing

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

Team of 2 – For Time
Ski Erg or Row

10.000 m

Notes. Change as needed. Mark “Scaled” if you use Rower.

[/workout_short]

Reserved for ON AIR

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

No rest

continue until complete Half Marathon

[/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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