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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

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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. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 12 Plank with Trunk Rotation
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Plank with Trunk Rotation
Video
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 6 + 6 Single Kettlebell Swing Snatch Contralateral Reverse Lunges (16/12 kg)
2) 8 Double Kettlebell Snatch Bottom up (12/8 kg)

Reserved for ON AIR

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3) 30″ Wall Face Hand Stand Legs Tap

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Single Kettlebell Swing Snatch Contralateral Reverse Lunges
Video
Double Kettlebell Snatch Bottom up
Video
Reserved for ON AIR

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Wall Face Hand Stand Legs Tap
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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

Every 20″ for 3′

1 Muscle Snatch + 1 Below the knees Hang Muscle Snatch + 2 Hang Muscle Snatch @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]

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Every 20″ for 3′

1 Close Grip Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]

Every 20″ for 3′

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

Reserved for ON AIR

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

Every 30″ for 3′

3 Push jerk BTN + 2 Overhead Squat + 1 Snatch Balance from Rack@ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

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no rest then

Every 30″ until fail, 1 Snatch any style

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

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

Notes. Every 1′, 30″ rest

[/workout_short]

Aerobic Power & Lactic Training (AP)

AMRAP 2′

12/9 Cal Bike
6 m double Kettlebell OH Lunges 2 x 24/16 Kg
6 double Kettlebell Snatch 2 x 24 Kg
6 m double Kettlebell OH Lunges 2 x 24/16 Kg

Notes. Push as hard as you can – you MUST do the best score the first round. Save your Cal 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 – 40 reps
2nd round – 36 reps –> ok
3rd round – 34 reps –> ok
4th round – 30 reps –> Stop!
Max rounds are 5.

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

100m Row – Nasal Breathing
100m Row – Mouth Breathing
100m Row – Sprint – APNEA
100m AB – Nasal Breathing
100m AB – Mouth Breathing
100m AB – Sprint – APNEA

Every 2′ for 30′

1st – 250/220m Row + 10 Burpees Over the Erg
2nd – 4 Strict Ring Muscle Ups + 200m Run
3rd – 500m BikeErg / 0,6 A.Bike + 10 Power Clean 50/35Kg

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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)

15′ EMOM
  1. 45″ Bike
  2. 6/8 Open Hip
  3. 15 Tall Kneeling Band Face Pull with 1″ Hold
  4. 40″ Elbow Plank Posterior Tilt
  5. 15 Tall Kneeling Band Hip Extension with 1″ hold
Open Hip
Video
Tall Kneeling Face Pull with Band
Video
Elbow Plank Posterior Tilt
Video
Tall Kneeling Hip Extension with Band
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

BPM Activation (AT)

2 Rounds – Increase pace across rounds

10 cal ski / row (stiff legs)
8 Double Dumbbell Muscle Clean (15/12 kg)
10 Double Kettlebell/Dumbbell Front Rack Drop Lunges (15-16/12 kg)
8 V-Ups alt.

Double Dumbbell Muscle Clean
Video
Double Kettlebell/Dumbbell Front Rack Drop Lunges
Video

Power & Power Endurance (PE)

Every 40″ for 4′

3 Power Clean + 3 Hang Power Clean @ [percent value=’45’ of=’squatclean’ in=’kg ‘][/percent] rest 2’ x 3 waves

Reserved for ON AIR

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

rest 2′

For Time

30 GHD Situps

10 double Dummbell hang Clean&Jerk 2 x 30/22,5 Kg
rest 2′ x 3 sets

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Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Every 3′ for 12′

3 Rounds of
10 Hang Muscle Snatch 30/20 Kg
10 Strict Box Dips

Slow Recovery with empty bar Bench Press 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.

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Aerobic Power & Lactic Training (AP)

AMRAP 3′

3 rounds of:
7 Double Dumbbell Thrusters 2×25/17,5
10 cal Row
then max cal Row

Notes. Push as hard as you can – you MUST do the best score the first round. Save your cal 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=’um_top,um_onair,administrator’]

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

3 Rounds For Time

20 Double Dumbbell Bench Press 2 x 22,5/15 Kg
10 m Handstand Walk
20 m Overhead Lunges Axle 55/35 Kg[/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
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Wednesday

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General Warmup (GW)

2′ Row @ easy pace

2′ Bike @ 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. 15 TK Band Pull Down
  3. 12 FitBall Weighted Trunk Twist (light weight)
  4. 10 FitBall LCHE
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
3 Position Pallof Press
Video
TK Band Pull Down
Video
FitBall Weighted Trunk Twist
Video
FitBall LCHE
Video
1 Leg SLDL + Knee Lift
Video

Functional Strength (SE)

Functional Strength Hypertrophy – Upper Body

3 Sets of:
10 + 10 Tall Kneeling Kettlebell Press Banded Pull Hold (16/12 kg)
12 + 12 Landmine Press (35/25 kg)
15 GHD Barbell Row (40/25 kg)
2′ rest bet

Tall Kneeling Kettlebell Press Banded Pull Hold
Video
Landmine Press
Video
GHD Barbell Row
Video
Reserved for ON AIR

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

Functional Strength Hypertrophy – Lower Body

3 Sets of:
12 Double Kettlebell Deficit Deadlift (32/24 kg)
8 + 8 Double Kettlebell Front Rack Lateral Step down & up (12/8 kg)
6 + 6 Single Kettlebell Front Rack Pistol Squat (12/8 kg)
2′ rest bet

Double Kettlebell Deficit Deadlift
Video
Double Kettlebell Front Rack Lateral Step down & up
Video
Single Kettlebell Front Rack Pistol Squat
Video

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Aerobic Power & Lactic Training (AP)

EMOM 22′

1st – 14 Burpees
2nd – 14/12 Cal Ski or 16/13 Cal Row

Reserved for ON AIR

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

0,5 Km Assault Bike
Max Effort Unbroken Overhead Squat fast pace @ [percent value=’50’ of=’Snatch’ in=’kg’][/percent] Rest 3′ x 5 sets

Notes. Don’t stop or reset during Overhead Squat

[/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)

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
6 x 25 m pull buoy between knees breaststroke rest b/s 20″
Rest 1’30”
6 x 25 m pull buoy front crawl rest b/s 40″

swim with only one arm switch each pool

Rest 1’30”
Speed
6 x 100 m front crawl rest 30″ < 1"45" Rest 2’ 1 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=’um_top,um_onair,administrator’]

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
6 x (25 + 50) m underwater dolphin kick using fins/ backstroke active recovery only legs b/s 1’10″

Rest 2’
Speed
8 x 50 front crawl 2 breathe each pool, >8m each turn rest b/s 1’00”
rest 3’
4 x 100 front crawl 2 breathe each pool, >8m each turn rest b/s 1’20”
rest 3’
2 x 200 front crawl 2 breathe each pool, >8m each turn rest b/s 1’30”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

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Friday

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General Warmup (GW)

Bodyweight 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 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

BPM Activation (AT)

2 Rounds – Increase pace across rounds

10 cal AB / Bike erg
10 Double Kettlebell Cossack Thruster (12/8 kg)
10 Double Kettlebell Overhead Squat Alternate (12/8 kg)

Reserved for ON AIR

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

10 Rower Pike Ups

[/um_show_content]

Double Kettlebell Cossack Thruster
Video
Double Kettlebell Overhead Squat Alternate
Video
Reserved for ON AIR

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

Rower Pike Ups
Video

[/um_show_content]

Power & Power Endurance (PE)

Every 40″ for 4′

1 Squat Clean Thruster + 1 Squat Clean + 1 Deep Push Jerk + 1 Squat Clean + 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’]

Hyperextension

80 Reps carrying 10/5 Kg Bumper on chest for time

Notes. Every 1′, 30″ rest

[/workout_short]

Aerobic Power & Lactic Training (AP)

AMRAP 3′

1.2.3.4… Ring Muscle-ups
4.8.12.16… Ground to Overhead 35/25 Kg

Notes. Push as hard as you can – you MUST do the best score 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=’um_top,um_onair,administrator’]

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

Death by 3′

22 Single Kettlebell Thruster 24/16Kg
11 Burpees Box Jump 60/50 cm

Notes. Add 2 Thrusters and 1 Burpees BJ every set until fail

[/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
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Saturday

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General Warmup (GW)

2′ Row @ easy pace2′ Bike @ 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)

EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′

[/um_show_content] 1) 3 + 3 Strict Ring Chin ups + Strict Ring Pull ups
2) 10 Barbell Over Head Cossack Squat

Reserved for ON AIR

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

3) 10 Double Kettlebell Glute Bridge Floor Press (16/12 kg)

[/um_show_content]

Strict Ring Chin ups + Strict Ring Pull ups
Video
Barbell Over Head Cossack Squat
Video
Reserved for ON AIR

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

Double Kettlebell Glute Bridge Floor Press
Video

[/um_show_content]

Power & Power Endurance (PE)

For Time

20 + 20 m Shuttle Sprint

[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 1 Power Snatch + 1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] Rest 3′ x 5 sets

Strength & Strength Endurance (SE)

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

Double Dumbbell Bench Press

80 Reps for time @ 2 x 22,5/15 Kg

Notes. Every 1′, 30″ rest

[/workout_short]

Work Capacity (WC)

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

5 Rounds For Time

5 Bar Muscle Ups
(1+1) x 5 Hang Squat Snatch + Overhead Squat DB 25/17,5 Kg

[/workout_short]

Aerobic Capacity (AC)

Reserved for ON AIR

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

Breathing Work

5 cal Row – Nasal Breathing
5 cal Row – Mouth Breathing
5 cal Row – Diaphragm Breathing
Max effort Wall Ball (6/4 kg) – APNEA

NOT For Time – cap 30′

20 Step Over the Box with Kettlebell 16/12 Kg
800 m Run
20 Burpees Step Over the Box with Kettlebell 16/12 Kg
800 m Row
20 Step Over the Box with Kettlebell 2 x 16/12 Kg
800 m Ski (or Row again)
20 Burpees Step Over the Box with Kettlebell 2 x 16/12 Kg
1600 m Bike Erg or 2 Km Assault Bike

Notes. Maintain an easy pace – your score doesn’t matter

[/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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