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Monday

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General Warmup (GW)

15′ EMOM
  1. 45″ Skierg
  2. 12 Wall Sit with Reach
  3. 20″+20″ Elbow plank Star
  4. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
  5. 40″ Scapula Pull Up Hold
Wall Sit with Reach
Video
Elbow Plank Star
Video
Cossack Squat + Lunge
Video
Scapula Pull Up Hold
Video

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
Ankle Mobility – Part 3
Video

Activation (AT)

2 Rounds – For Quality

5 Double Dumbbell Bulgarian Split Squat Snatch Left (15/12 kg)
5 Single Dumbbell Muscle Snatch Bottom Position Left (15/12 kg)
5 Double Dumbbell Bulgarian Split Squat Snatch Right (15/12 kg)
5 Single Dumbbell Muscle Snatch Bottom Position Right (15/12 kg)

Double Dumbbell Bulgarian Split Squat Snatch
Video
Single Dumbbell Muscle Snatch Bottom Position
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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Muscle Snatch + Behind the neck Push Press + Behind the neck Push Jerk + Snatch Balance

1+1+2+2 x 6 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 3′ b/s

Target. Activate your shoulder for improve catch and lockout during heavy snatch.

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Snatch – Any Style

(3+2+1) @ [percent value=’62’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders

Target. Work with % of BPM between 70% and 75% of your MHR, easy but steady pace during wod, focus to perfect form during snatch.

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until @ [percent value=”72″ of=”backsquat” in=”kg”] [/percent] Rest 3′
then
4 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] Rest 3′
9 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] Rest 3′
6 @ [percent value=”77″ of=”backsquat” in=”kg”] [/percent] Rest 3′
then
1 set of max effort with @ [percent value=”85″ of=”backsquat” in=”kg”] [/percent]

Every rep must be perfect and fast, no sticking point or shit form.
Reserved for ON AIR

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Front Rack Cossack Squat

8×3 @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent]

Strict Ring Row on Box

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]

Notes. Search perfect form, it doesn’t matter if you broke the set.

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Work Capacity (WC)

WC1: AMRAP 20′

12 Sumo Deadlift High Pull 60/40kg
24 Burpees Box Jump (not over) 60/50cm
48 Kettlebell Snatch 16/12Kg
24 Cal Bike Erg/AB
12 STOH 60/40Kg

Notes. Don’t rush. Maintain easy but steady pace.

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

100m Sprint – APNEA
100m Jog – Nasal Breathing
100m Sprint – APNEA
100m Jog – Mouth Breathing
100m Sprint – Complete Breathing

For Time

200m Sprint
rest 1:2 – double time work
250m Row
rest 1:2 – double time work
400m Run
rest 1:1
500m Row
rest 1:1
800m Run
rest 2:1 – half work time
1000m Row

Notes. Active rest OHS PVC + 2,5 Kg steady pace

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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)

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)

Upper Body Mobility Routine
Video

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

Activation (AT)

EMOM 9′

1) 5 + 5 Single Dumbbell Single Leg Contralateral Romanian Deadlift Clean and Press (15/12 kg)
2) 10 Barbell Cuban Press (15/demo bar kg)

Reserved for ON AIR

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3) 45″ Plank Frontal Raise Row Lateral Raise (15/12 kg)

[/um_show_content]

Single Dumbbell Single Leg Contralateral Romanian Deadlift Clean and Press
Video
Barbell Cuban Press
Video
Reserved for ON AIR

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Plank Frontal Raise Row Lateral Raise
Video

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Power & Power Endurance (PE)

[workout_short title=’TUE_PE1′ result_type=’reps’]

PE1: AMRAP in 4′ of Kettlebell Long Cycle 2 x 24/16 Kg
Notes. Drop kettelbell is not allowed. If you drop the kettlebell, stop yourself.you can recover yourself with kettlebell only in overhead or front rack position.

[/workout_short]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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One Arm Kettlebell Floor Press

(12+12) x 5 sets 2 x 24/16 Kg

Notes. Scale if need

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Bench Press – 3″ stop 1cm from chest during concentric phase

3 x 5 @ [percent value=”70″ of=”bench-press” in=”kg”] [/percent] rest 3′

Bench Press

5 x 1 @ [percent value=”95″ of=”bench-press” in=”kg”] [/percent] rest 3′

Aerobic Capacity (AC)

Reserved for ON AIR

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Breathing Work

10 cal AB – Nasal Breathing
20m 2 Kettlebell Front Rack Carry (24/16 kg) – APNEA
10 cal AB – Mouth Breathing
20m 2 Kettlebell Front Rack Carry (24/16 kg) – APNEA

[/um_show_content]

EMOM 30′

1st – 45″ Air Squat Box Jump
2nd – 5 Devil Press 2×25/17,5Kg
3rd – 45″ Stone Hug 115/65 lbs

Target. Work on skills in Aerobic Capacity Domain.

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)

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)

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation (AT)

2 Rounds – For Quality

6 Barbell Back Rack Cossack Squat Alternated (empty Barbell) – Tempo 3.3.1.X
6 + 6 Goblet Skater Squat (16/12 kg) – Tempo 3.3.1.X

Reserved for ON AIR

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6 + 6 Single Kettlebell Squat Clean Thruster (16/12 kg)

[/um_show_content]

Barbell Back Rack Cossack Squat Alternated
Video
Goblet Skater Squat
Video
Reserved for ON AIR

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Single Kettlebell Squat Clean Thruster
Video

[/um_show_content]

Strength & Strength Endurance (SE)

Front Squat

5 x 1 @ [percent value=”105″ of=”squatclean” in=”kg”] [/percent] Rest 3′

Reserved for ON AIR

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Mid Sumo Deadlift – stop 1′ @ 1cm from ground

1 @ 40/25Kg rest 90″
1 @ 50/35Kg rest 90″
1 @ 60/40Kg

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Mid Sumo Deadlift Takedown (no touch&go)

E3MOM 15′
2 @ [percent value=”90″ of=”deadlift” in=”kg”] [/percent]

Strict Ring Pushups

From 00:00 to 01:00 –> [percent value=”50″ of=”strict-ring-dips” in=”reps”][/percent]

From 01:00 to 02:30 –> [percent value=”60″ of=”strict-ring-dips” in=”reps”][/percent]

From 02:30 to 04:30 –> [percent value=”70″ of=”strict-ring-dips” in=”reps”][/percent]

From 04:30 to 06:00 –> [percent value=”80″ of=”strict-ring-dips” in=”reps”][/percent]

From 06:00 to 09:00 –> [percent value=”90″ of=”strict-ring-dips” in=”reps”][/percent]

From 09:00 to the end –> [percent value=”100″ of=”strict-ring-dips” in=”reps”][/percent]

Notes. Search perfect form, it doesn’t matter if you broke the set.

Work Capacity (WC)

[workout_short title=’WED_WC1′ result_type=’time’]

WC1: 7-14-21 reps of:

Toes to Bar
Hang Power Clean 50/35 Kg

[/workout_short]

Functional Strength (FS)

Upper Body Strength Volume
3 sets of:

1′ Half Kneeling Kettlebell Press Banded Row Hold Left (16/12 kg)
20″ Transition
1′ Double Dumbbell Bent Row (15/12 kg)
20″ Transition
1′ Half Kneeling Kettlebell Press Banded Row Hold Right (16/12 kg)
20″ Transition
30″ + 30″ Single Arm Ring Rows
3′ rest bet

Half Kneeling Kettlebell Press Banded Row Hold
Video
Double Dumbbell Bent Row
Video
Single Arm Ring Rows
Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Lower Body Strength Volume

3 Sets of:
30″ Double Kettlebell Front Rack Lateral Step Down & Up (16/12 kg)
20″ Transition
30″ Double Dumbbell Step up (15/12 kg)
20″ Transition
30″ + 30″ Double Kettlebell Front Rack Pistol Squat (12/8 kg)
3′ rest bet

Double Kettlebell Front Rack Lateral Step Down & Up
Video
Double Dumbbell Step up
Video
Double Kettlebell Front Rack Pistol 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
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Thursday

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Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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
Video

Swim Session (AC)

Warmup

5 x 25 m backstroke rest b/s 30″
2 x 50 m breaststroke only arms/legs front crawl rest b/s 1″
8 x 25 m backstroke rest b/s 30″

Reserved for ON AIR

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4 x 50 m front crawl/backstroke switch each 50 m rest b/s 30″
8 x 25 m backstroke only arms use pull buoy

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Technique

8 x 25 m front crawl only one arm switch each pool rest b/s 30″

Reserved for ON AIR

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4 x 50 m front crawl breathe each 5 stroke rest b/s 1″ try to maintain a constant pace
3 x 25 m front sculling (half pool) into full stroke (breaststroke);
Video
3 x 50 m front crawl one arm switch each 50 m rest b/s 1’
1 x 100 m front crawl

[/um_show_content]

Workout

6 burpees
150 m front crawl breathe each 6 strokes
12 burpees
250 m front crawl breathe each 5 strokes
10 pistols
100 m backstroke

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Rest 2’
For Time
4 x 35 m swim underwater on one side using fins
Switch side every 25 m

Rest 3’
100 m front crawl breathe twice a pool[/um_show_content]

Cool Down

200 m backstroke only legs use fins

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Friday

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General Warmup (GW)

18′ EMOM
  1. 45″ Bike
  2. 6+6 Squat Rotation with Reach
  3. 40″ Inverted Ring Row Hold
  4. 8 Both Feet Elevated Split Squat DX Tempo  2-1-2-1
  5. 16 DownDog Toes Touch 1″ Hold
  6. 8 Both Feet Elevated Split Squat SX Tempo 2-1-2-1
Squat Rotation with Reach
Video
Inverted Ring Row Hold
Video
Both Feet Elevated Split Squat
Video
DownDog Toes Touch
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)

EMOM 9′

1) 30″ Double Kettlebell Swing (16/12 kg)
2) 30″ Double Kettlebell Burpees Snatch Step up (16/12 kg)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

3) 30″ Double Kettlebell Front Rack GHD Hold 90 Degrees (16/12 kg)

[/um_show_content]

Double Kettlebell Swing
Video
Double Kettlebell Burpees Snatch Step up
Video
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Double Kettlebell Front Rack GHD Hold 90 Degrees
Video

[/um_show_content]

Power & Power Endurance (PE)

[workout_short title=’FRI_PE1′ result_type=’reps’]

PE1: AMRAP in 4′ of One arm Kettlebell Snatch 32/24Kg
Notes. Drop kettelbell is not allowed. Only 1 hand change. If you drop the kettlebell, stop yourself. You can recover yourself with kettlebell only in overhead position.

[/workout_short]

Mobility 2 (MO)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Strength & Strength Endurance (SE)

Back Rack Lunges

Ramping by single until @ [percent value=”45″ of=”backsquat” in=”kg”] [/percent] rest 3′
then
5×12 @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent] rest 3′ b/s

Work Capacity (WC)

EMOM 18′

1st – 16 GHD HyperExt
2nd – 16 Dumbbell Bench Press 2×22,5/15Kg
3rd – 1+2 Legless Rope Climb + Rope Climb

Aerobic Capacity (AC)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

AMRAP 30′

60 Dumbbells Hang Squat Clean 2 x 25/ 2 x 17,5 Kg

Every Drop 8 Dumbbell Front Facing Burpees + 4m HSW

60 Dumbbells STOH 2 x 25 / 2 x 17,5 Kg

Every Drop 8 Dumbbell Front Facing Burpees + 4m HSW

Max Cal Assault Bike

[/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)

18′ EMOM
  1. 45″ Skierg
  2. 8 Pigeon with Flex Trunk DX
  3. 6+6+6 Tall Kneeling Scapula Band
  4. 8 Pigeon with Flex Trunk SX
  5. 6+6 Single Leg Hip Thrust Tempo 2-0-1-1
  6. 6 Half Strict TTB Tempo 2-2-2-2
Pigeon with Flex Trunk
Video
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
Video

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
Ankle Mobility – Part 3
Video

Activation (AT)

E2MOM for 8 minutes:

1) 10 Double Kettlebell Sumo Deadlift (16/12 kg) + Double Kettlebell Rack Clean & Press Alternate (16/12 kg)
2) 5 Strict Pull Ups Tempo Training 3.3.1.X + 5 Strict Pull ups Behind The Neck

Double Kettlebell Sumo Deadlift
Video
Double Kettlebell Rack Clean & Press Alternate
Video
Strict Pull Ups Tempo Training
Video
Strict Pull ups Behind The Neck
Video

Power & Power Endurance (PE)

Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

Squat Clean + Squat Jerk catch & go

5 x 3 sets @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 3′ b/s

[/um_show_content]

Clean- Any Style

(3+2+1) @ [percent value=’62’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes/min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes/min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes/min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders
(3+2+1) @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] 500m active recovery on the Rower @ 22-24 strokes /min
200m jog
30 Double Unders

Target. Work with % of BPM between 70 and 75 of your MHR, easy but steady pace during wod, focus to perfect form during Clean.

Aerobic Capacity (AC)

AMRAP in 30′
Easy pace

1 Bear Complex 30/25Kg
1 Rounds of Strict Cindy
3 Bar muscle Ups

Notes. Add 5/2,5 Kg every rounds.
Reserved for ON AIR

[um_show_content roles=’admin,onair,top’]

no rest then

For Time

1 Mile Run
50 Air Squat
25 Strict Pullups
50 Air Squat
25 Strict Ring Dips
1 Mile Run

Notes. Wear 10/6Kg vest.

[/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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