Monday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Bodyweight Routine N.2
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Legs Together Swing Alternate
1′ rest b/s
Legs Together Swing Alternate
Power & Power Endurance (PE)
5′ Assault Bike until HR is over 70% of MHR
no rest then
Kettlebell Cycling
Russian Swings
20 Russian Swings @16/12Kg
rest 30″ x 10 set
Kettlebell Snatch
10+10 Kettlebell Snatch @16/12Kg
rest 30″ x 10 set
Kettlebell Clean&Jerk
10+10 Kettlebell Clean&Jerk @16/12Kg
rest 30″ x 10 set
Work Capacity (WC)
AMRAP 20′
3 Rounds of
15 Deadlift @ [percent value=’25’ of=’deadlift’ in=’kg’][/percent] 15 Toes to Bar
3 Rounds of
10 Back Squat @ [percent value=’25’ of=’deadlift’ in=’kg’][/percent] 15 HSPU
3 Rounds of
5 Shoulder to Overhead @ [percent value=’25’ of=’deadlift’ in=’kg’][/percent] 15 Ring Rows
then jump into Aerobic Capacity Section without rest
Aerobic Capacity (AC)
Assault Bike
15′ @ 75% of MHR
Reserved for ONAIR
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no rest
Assault Bike
EMOM 15′
1st – spin @85% of MHR
2nd – easy pace
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Functional Strength (FS)
Reserved for ONAIR
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3 Sets “For Quality” of:
Accumulate
90″ Barbell Snatch Grip Banded Pendlay Row- Go Medium Weight with no sketchy movement & do not stop untill 1’30
then No Rest
60″ Elbowing Dumbbell Row – Left – Go Heavy!!
60″ Elbowing Dumbbell Row – Right – Go Heavy!!
2′ rest b/set
Barbell Snatch Grip Banded Pendlay Row
Elbowing Dumbbell Row
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Stretching & Mobility (MS)
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Tuesday
Warmup Accessory (WA)
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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 1 (AT)
2 Sets for Quality
- 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
- 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
- 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Straight Arms Band Pull Down in Hinge Position
Single Leg SLDL with PVC
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Kettlebell Burpees Clean & Jerk Step Up
1′ rest b/s
Kettlebell Burpees Clean & Jerk Step Up
Power & Power Endurance (PE)
Clean & Jerk
3 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
4 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
5 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
6 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
7 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 20″
8 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 3′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Clean + Front Squat + Hang Squat Clean
Every 90″ for 9′
(1+2+1) x 3 set @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
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Row Watt Test (RT)
Warm Up
10′ Row
2′ – Damper 2 – 25 s/m
2′ – Damper 6 – 35 s/m
2′ – Damper 8 – 30 s/m
2′ – Damper 10 – 25 s/m
2′ – Damper 1 – Over 40 s/m
Then
in 30″ Find Max Watt – Damper 1
Aerobic Capacity (AC)
Row (Check your Watts)
8′ easy pace until reach 75% of MHR
no rest then
Every 2:00 for 20′
– 40″ > 80% of max Watt
– 40″ @ 70-75% of max Watt
– 40″ easy pace < 50% of max Watt
Reserved for ONAIR
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– 10″ @ max effort
– 50″ @ 70-75% of max Watt
– 2′ easy pace < 50% of max Watt
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then no rest
20′ @ 75% of MHR easy pace
Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Wednesday
Warmup Accessory (WA)
Take your time to release your Lower Body
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
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Activation 1 (AT)
2 Sets for Quality
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Band Face Pull
Activation 2 (AT)
2 Sets of:
6 + 6 barbell front rack cossack squat – Empty
1′ rest b/s
barbell front rack cossack squat
Strength & Strength Endurance (SE)
Reserved for ONAIR
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3 Rounds For Quality
12 Slow execution GHD Situps
45″ Plank Position
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Every 4′ for 16′
15 Air Squat Box Jumps Stiff Legs t&go @50/40cm
10+10m Double Kettlebell Front Rack Lunges @ 2×20/12Kg
10 Double Dumbbells Squat 2×30/22,5Kg
rest in wall squat position
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Rounds For Quality
12 Slow execution GHD Situps
45″ Plank Position
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Work Capacity (WC)
For Time
21-18-15-12-9-6-3 Shoulder to Overhead 40/30Kg
10 Front Facing Burpees
then strictly Jump into Aerobic Capacity Section
Aerobic Capacity (AC)
Run
Reserved for ONAIR
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3Km @ 80% of MHR
no rest then
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30″ @ 1-miles pace
10″ @ Sprint Pace
20″ rest
1′ Jogging
x 5 set
then
10′ @ 75% of MHR
Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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
Thursday
Functional Strength (FS)
3 Sets “For Quality” of:
Accumulate
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Left)
then No Rest
60″ D-ball Single Dumbbell Chest Press- Go Medium Weight but do not stop untill 1’30 (Right)
then No Rest
60″ Bench Triceps Curl – Light Weight
2′ rest b/set
D-ball Single Dumbbell Chest Press
Bench Triceps Curl
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
60″ Dumbbell Chainsaw Row – Left – Go Heavy!!
Then No Rest
60″ Dumbbell Chainsaw Row – Right – Go Heavy!!
2′ rest b/set
Dumbbell Chainsaw Row
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Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
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
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.
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
Friday
Warmup Accessory (WA)
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
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
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Elbow plank Star
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 40″ Scapula Pull Up Hold
Elbow Plank Star
Cossack Squat + Lunge
Scapula Pull Up Hold
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Double Kettlebell Front Rack Cossack Lunges & Sots Press Alt.
1′ rest b/s
Double Kettlebell Front Rack Cossack Lunges & Sots Press
Power & Power Endurance (PE)
Power Snatch
3 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
4 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
5 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
6 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
7 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 20″
8 @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
rest 3′ x 3 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Snatch + Overhead Squat + Hang Squat Snatch
Every 90″ for 9′
(1+2+1) x 3 set @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent]
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Work Capacity (WC)
EMOM 20′
Odd set
24 Double Unders
8 Box Jumps Over
Even set
8 Thrusters @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
no rest then jump into Aerobic Capacity Section
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 75′
Zone (@Tips): Alternate 15% Max Watt or Zone 2 (2,5 km) – 27% Max Watt or Zone 4 (500 m) – 20% Max Watt or Zone 3 (1 km) – 40% Max Watt or Zone 5 – Standing Damper 8/7 (400 m)
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: 82% / 95%
Stretching & Mobility (MS)
Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Triceps Myofascial Release
Biceps Myofascial Release
Hands and Forearms Myofascial Release Part 1
Hands and Forearms Myofascial Release Part 2
Hands and Forearms Myofascial Release Part 3
Hands and Forearms Stretching Part 1
Hands and Forearms Stretching Part 2
Full Body Stretching and Deload N.2
Notes.
5 Exercises
Hip Decompression in Lunge position
- In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
- 6/8 Reps each position or 2’ each side, 4′ total time.
Squat Stretch
- Inhale in central position and exhale when you rotate
- 10 reps and then feel lighter the lower back, 2′ total time
Arm Stretch
- Inhale in central position and exhale when you rotate
- 10 Reps and the stretching arms, 2’ total time
Pendulum
- Dead hang with slowly movement to open the spine to the side
- 20 Reps and static stretch, 1’ total time
Stretching on the floor
- Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.
Total Time: 12 minutes
Saturday
Warmup Accessory (WA)
Take your time to release your Upper Body
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Activation 1 (AT)
2 Sets for Quality
- 20″+20″ Single Arm Ring Row
- 10m Inchworm
- 10″ Hold Top Position + 8 Reps Elevated Single Leg Hip Bridge
Single Arm Ring Row
Inchworm
Elevated Single Leg Hip Bridge
Activation 2 (AT)
2 Sets of:
6 + 6 Plank Push ups Rotational Row
1′ rest b/s
Plank Push ups Rotational Row
Swim Session (SW)
Warmup
2 x 50 m backstroke rest b/s 40″
4 x 25 m front crawl rest b/s 45″
6 x 25 m breaststroke rest b/s/ 30″
Technique
4 x 25 m backstroke only arms
4 x 25 m backstroke double arms
4 x 25 m front crawl breaststroke only legs using swim board
Workout
4 x 50 m front crawl aerobic pace rest b/s 50 m backstroke
4 x 50 m backstroke aerobic pace rest b/ s 50”
1 x 200 m aerobic pace
Deload
200 m backstroke only legs use fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
8 x 25 m front crawl rest b/s 30″
200 m swim board front crawl/ breaststroke
4 x 25 backstroke double arms
Technique
4 x 25 m front crawl closed hands
2 x 25 m backstroke sung one hands
6 x 25 underwater face up using fins rest as needed
Workout
4 x 100 m front crawl aerobic pace breathe each 4 stroke rest b/s 50”
4 x 50 m front crawl use only one leg switch each pool rest b/s 30”
8 x 50 m front crawl push hard rest b/s @2’
1 x 200 m front crawl aerobic pace breathe each 5 strokes
rest 1′
Deload
200 m backstroke using fins
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Strength & Strength Endurance (SE)
Every 3′ for 18′
Odd Set
8 Ring Pull-ups
max reps Ring Muscle Ups all unbroken
active rest on Ski Erg
Even Set
8 Strict Chin-ups
max reps Legless Rope Climb t&go
active rest Assault Bike only arms
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 3′ for 9′
max effort Bench Press @ [percent value=’60’ of=’bench-press’ in=’Kg’] [/percent] [percent value=’60’ of=’ring-muscle-ups-in-2′ in=’reps’] Bar Muscle-ups[/percent]
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Stretching & Mobility (MS)
Full Body Stretching and Deload N.3
Notes.
5 Exercises
Hip Decompression
- Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
- Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
- Time from 3’ to 6’ per side
Hamstring Stretch – Posterior Chain
- Put your leg as close to the rack as possible
- Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
- Lift the opposite leg and return slowly to the ground
- 8/10 Reps and 30” hold with the leg on the ground
- Time from 1′ to 2′ each side
Quads and Psoas Stretch – Anterior Chain
- Bend the knee of the leg on the ground
- Extend hip and trunk tu open che anterior chain 6/8 Reps
- Lateral bending of the truck 6/8 Reps
- Rotate the truck and hold the position for 30″
- Time 2’ each side
Glute Stretch – Posterior Chain
- Bend the knee of the leg on the ground to feel the stretch in the hip on the box
- Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
- Time 2’ each side
Lower Back Decompression
- Put the band between the lower Back and sacrum
- Rotate and relax the back and enjoy the time
- Time 5′
Total Time: from 20 to 30′
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- 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