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.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. 12 TK Band Hip Extension + KB Hold
  2. 5+5+5 3 Pos. Pallof Press
  3. 16 Downdog Toes Touch ALT 1″ hold each rep
TK Band Hip Extension + KB Hold
Video
3 Pos. Pallof Press
Video
Downdog Toes Touch
Video
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′

[/um_show_content] 1) 5 + 5 Barbell Overhead Split Squat (30/25 kg)
2) 8 Kang Squat (30/25 kg)

Reserved for ON AIR

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

3) 6 Pike Hand Stand Push Ups

[/um_show_content]

Barbell Overhead Split Squat
Video
Kang Squat
Video
Reserved for ON AIR

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

Pike Hand Stand Push Ups
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

Every 20″ for 3′

1 Muscle Snatch + 1 Below the knees Hang Muscle Snatch + 1 Hang Muscle Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Every 30″ for 3′

1 Close Grip Power Snatch + 4m Overhead Lunges @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]

Every 20″ for 3′

1 Snatch Deadlift + 1 Hip Deep Power Snatch + 1 Squat Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30”, repeat 3 waves

Reserved for ON AIR

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

Every 30″ for 3′

3 Push jerk BTN + 2 Overhead Squat + 1 Snatch Balance from Rack@ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

no rest then

Every 40″ until fail, 1 Snatch any style + 2 Hang Snatch

Start from [percent value=’65’ of=’snatch’ in=’kg’][/percent] each set add [percent value=’5′ of=’snatch’ in=’kg’][/percent]

Notes. Learn to load the bar very fast, keep your focus on the lift

Strength & Strength Endurance (SE)

[workout_short title=’MON_SE1′ result_type=’time’]

Back Squat from Rack

50 Reps for time @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent]

Notes. Every 2′, 1′ rest

[/workout_short]

Insert ONLY your SE1 score.

Aerobic Power & Lactic Training (AP)

AMRAP 3′

8 HSPU
8 Pullups
8 Clean&Jerk 40/25Kg
6 HSPU
6 Pullups
6 Clean&Jerk 50/35Kg
4 HSPU
4 Pullups
4 Clean&Jerk 60/40Kg
then
Max effort GHD Situps

Notes. Push as hard as you can – you MUST do the best score in the first round. Save your reps then rest 3′. Repeat the AMRAP until the difference between your best score and your last score is < of 20% of the reps.
For Example:
1st round – 20 reps
2nd round – 18 reps –> ok
3rd round – 16 reps –> ok
4th round – reps –> Stop!
Max round is 5.

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

5 Cycle Diaphragm Breathing
30″ Plank – APNEA
5 Cycle Diaphragm Breathing
30″ Bar Passive Hang – APNEA

30′ AMRAP

50 Hollow Rock
50 Air Squat
50m Handstand Walk
50 Hyperextension
50 Cal Ski or Row

[/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)

15′ EMOM
  1. 45″ Skierg
  2. 8 Barbell Bent Over Row 2″Hold @Top
  3. 40″ Hollow Arm-Leg ALT
  4. 16 Banded Press FTN/BTN Alternate
  5. 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Video
Hollow Arm-Leg ALT
Video
Banded Press FTN/BTN Alternate
Video
Kang Squat
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 3
Video

Activation (AT)

BPM Activation

2 Rounds – Increase pace across rounds
10 cal AB
5 + 5 Single Kettlebell Squat Clean Thruster (16/12 kg)
8 Double Kettlebell Hang Clean Single (16/12 kg)
10 Kipping Ring Pull ups

Single Kettlebell Squat Clean Thruster
Video
Double Kettlebell Hang Clean Single
Video

Power & Power Endurance (PE)

Every 40″ for 4′

3 Power Clean + 3 Hang Power Clean @ [percent value=’42’ of=’squatclean’ in=’kg ‘][/percent] rest 2’ x 3 waves

Reserved for ON AIR

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

rest 2′

For Time

[percent value=’100′ of=’maxpull-ups’ in=”]Toes to bar[/percent] 10 double Kettlebell Snatch 2 x 24/16 Kg
rest 2′ x 3 set

[/um_show_content]

Strength & Strength Endurance (SE)

Every 3′ for 12′

8 Pendlay Row 60/40Kg
8 Strict Ring Dips
8 Pendlay Row 60/40Kg
8 Strict Ring Dips
8 Pendlay Row 60/40Kg
8 Strict Ring Dips
Slow Recovery with empty bar 15/10Kg Hang Muscle Snatch until the end of 3′

Target. Improve your strength endurance on your upper body, so at the end of the routine probably the pump will be real

Aerobic Power & Lactic Training (AP)

AMRAP 3′

12 SDHP 40/25Kg
12 STOH 40/25Kg
12 Toes to Bar
8 SDHP 50/35Kg
8 STOH 50/35Kg
8 Toes to Bar
4 SDHP 60/40Kg
4 STOH 60/40Kg
4 Toes to Bar

Notes. Push as hard as you can – you MUST do the best score the first round, save your reps of the AMRAP then rest 3′, repeat the AMRAP until the difference between your best score and your last one is < of the 15%.
For Example:
1st round -50 reps
2nd round – 46 reps –> ok
3rd round – 44 reps –> ok
4th round – 42 reps–> Stop!
Max round is 5.

Work Capacity (WC)

Reserved for ON AIR

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

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

3 Rounds For Time

7 Shouldering 70/45Kg
5 Double Front Squat 2×25/17,5Kg
3 Burpees Ring Muscle Ups

[/workout_short]

Insert ONLY your WC1 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
[on_comment_numbers]

Wednesday

[on_comment_numbers]

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 Pos. Band Squat Face Pull
  2. 40″ Plank Ring Hold
  3. 12 Banded Bent Over Row 1″ Hold Top pos
  4. 10 FitBall Hip Extension
  5. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
3 Pos. Band Squat Face Pull
Video
Plank Ring Hold
Video
Banded Bent Over Row
Video
FitBall Hip Extension
Video
Cossack Squat + Lunge
Video

Functional Strength (FS)

Functional Strength – T.U.T – Upper body Pull

3 Sets of:
6 Double Kettlebell Pendlay Row (12/8 kg) – Tempo 3.3.1.1
5 + 5 Ring Hold Single Dumbbell Rows (20/15 kg) – Tempo 3.3.1.1
5 + 5 Single Arm Ring Rows – Tempo 3.3.1.1
3′ rest bet

Double Kettlebell Pendlay Row
Video
Ring Hold Single Dumbbell Rows
Video
Single Arm Ring Rows
Video
Reserved for ON AIR

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

Functional Strength – T.U.T – Lower body

3 Sets of:
6 + 6 Deficit Bulgarian Split Squat – Tempo 3.1.3.1
6 + 6 Cossack Lunges – Tempo 3.3.1.1
8 Double Dumbbell Squat 1 1/4 pulse (20/15 kg)
3′ rest bet

Deficit Bulgarian Split Squat
Video
Cossack Lunges
Video
Double Dumbbell Squat 1 1/4 pulse
Video

[/um_show_content]

Aerobic Power & Lactic Training (AP)

Reserved for ON AIR

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

Breathing Work

15″ row – nasal breathing
15″ row – mouth breathing
15″ row – sprint APNEA

[/um_show_content]

22′ AMRAP Row

15 Cal easy pace < 22 strokes/min
3 Cal Sprint pace
15 Cal easy pace < 22 strokes/min
6 Cal Sprint pace
15 Cal easy pace < 22 strokes/min
9 Cal Sprint pace
15 Cal easy pace < 22 strokes/min
9 Cal Sprint pace
15 Cal easy pace < 22 strokes/min
6 Cal Sprint pace
…and go on.

Reserved for ON AIR

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

5′ rest

200m Run sprint pace
max Effort Unbroken Thrusters @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 3′ x 5 set

Notes. Don’t stop or reset during thrusters

[/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]

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)

Begineer

Warmup
6 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
8 x 25 m pull buoy between knees front crawl rest b/s 20″
Rest 1’30”
6 x 25 m pull front crawl rest b/s 40″

swim with only one arm switch each pool

Rest 1’30”
Speed
2 x 100 m front crawl rest 30″ < 1″45″
Rest 2’
4 x 25 for time front crawl rest b/s 40″
Rest 2’
2 x 100 m front crawl rest 30″ < 1’45″
Rest 1’
150 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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

Advanced

Warmup
2 x 100 m backstroke rest b/s 30″
Rest 2′
4 x (75 m + 25 m) front crawl + breaststroke rest b/s 1′
Rest 2’
100 m swim board only kick (crawl)
Technique
4 x (25 + 50) m front crawl only one arm each pool / breaststroke only arms rest b/s 40″

Rest 2’
8 x (20 m + 5 m) dolphin kick underwater using fins+ front crawl only rest b/s 1′
Rest 2′
Speed
200 m front crawl try to maintain each 100m under 1’40”
200 m active rest easy pace backstroke
200 m front crawl try to maintain each 100m under 1’30”
100m active rest easy pace backstroke
4 x 25 for time front crawl rest b/s 40″
100m active rest easy pace backstroke
200 m front crawl try to maintain each 100m under 1’35”
For Time
100 m front crawl
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

[on_comment_numbers]

Friday

[on_comment_numbers]

General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

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 3
Video

Activation (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 8+8 Single Leg Hip Thrust Tempo 2-0-1-1
  3. 6 Half Strict TTB Tempo 2-2-2-2
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
Video
EMOM for 8′[um_show_content roles=’admin,onair,top’] | EMOM for 9′

[/um_show_content] 1) 10 Double Kettlebell Clean & Press Bottom up (12/8 kg)
2) 30m Double Kettlebell Over Head Carry (16/12 kg)

Reserved for ON AIR

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

3) 10 Goblet Cossack Squat (16/12 kg)

[/um_show_content]

Double Kettlebell Clean & Press Bottom up
Video
Double Kettlebell Over Head Carry
Video
Reserved for ON AIR

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

Goblet Cossack Squat
Video

[/um_show_content]

Power & Power Endurance (PE)

Every 40″ for 4′

1 Power Clean + 1 Push Press + 1 Overhead Squat + 1 Shoulder to Overhead + 1 Overhead Squat + 1 Squat Jerk @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ x 3 waves

Strength & Strength Endurance (SE)

[workout_short title=’FRI_SE1′ result_type=’time’]

Sumo Deadlift high Pull

50 Reps for time @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent]

Notes. Every 2′, 1′ rest

[/workout_short]

Aerobic Power & Lactic Training (AP)

AMRAP 3′

1.2.3.4… Bar Muscle-ups
4.8.12.16… Box Jump Over
3 Deadlift @ [percent value=”75″ of=”deadlift” in=”kg”] [/percent]

Notes. Push as hard as you can – You MUST do the best score in the first round. Save your reps then rest 3′. Repeat the AMRAP until the difference between your best score and your last score is < of 20%.
For Example:
1st round – 20 reps
2nd round – 18 –> ok
3rd round – 16 –> ok
4th round – 15 –> Stop!
Max round is 5.

Work Capacity (WC)

Reserved for ON AIR

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

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

27-21-15-9 reps For Time

Cal Bike
Air Squat

Notes. Wear 10/6 Kg 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]

Saturday

[on_comment_numbers]

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. 12 Tall Kneeling Band Pull Down
  2. 10 FitBall LCHE
  3. 6 Half Strict TTB Tempo 2-2-2-2
Tall Kneeling Band Pull Down
Video
FitBall LCHE
Video
Elbow Side Plank Rotation
Video
BPM Activation

2 Rounds – Increase pace across rounds
10 cal Row
8 Close Grip Strict Chin Up
8 + 8 Single Dumbbell Muscle Snatch Bottom pos. (15/12 kg)
5 Burpees Pull over

Close Grip Strict Chin Up
Video
Single Dumbbell Muscle Snatch Bottom pos.
Video
Bar Pull Over
Video

Power & Power Endurance (PE)

For Time

12 Front Burpees Box Jump Over
12 Chest To Bar
1+1 Power Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 3′ x 5 set

Strength & Strength Endurance (SE)

[workout_short title=’SAT_SE1′ result_type=’time’]

Bench Press

50 Reps for time @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent]

Notes. Every 2′, 1′ rest

[/workout_short]

Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’time’]

5 Rounds For Time

5 Ring Muscle Ups
5 Hang Squat Clean Thrusters DB 2 x 25/17,5Kg

[/workout_short]

Aerobic Capacity (AC)

Every 4′ for 24′

1st – 9 Power Snatch 50/35 Kg + 500/420 m Row + 9 Power Snatch 50/35 Kg
2nd – 9 Power Clean 70/45 Kg + 1/0,9 Km Assault + 9 Power Clean 70/45 Kg
3rd – 9 Deadlift 90/65 Kg + 20 Front Barbell Burpees + 9 Deadlift 90/65 Kg

Notes. Try to distribute your work time on the 3′ window, so don’t rush. It’s a great way to feel the rythm during WOD like Chipper

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]

Comments

Write a comment

[wpsites_comment_form]