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)
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
- 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:
6 + 6 Side Plank Dumbbell Lateral Raise
1′ rest b/s
Side Plank Dumbbell Lateral Raise
Power & Power Endurance (PE)
5′ Assault Bike until HR is over 70% of MHR
no rest then
Kettlebell Cycling
Double Kettlebells Russian Swing
10 @ 2 x 16/12Kg
rest 20″ x 15 set
Double Kettlebell Clean
10 @ 2 x 16/12Kg
rest 20″ x 15 set
Double Kettlebell Jerk
10 @ 2 x 16/12Kg
rest 20″ x 15 set
Double Kettlebell Clean&Jerk
10 @ 2 x 16/12Kg
rest 30″ x 15 set
Work Capacity (WC)
EMOM 10′
ODD SET: [percent value=’60’ of=’maxpull-ups’ in=”]Pull-ups[/percent] EVEN SET: 5 Overhead Squat @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent]
EMOM 10′
ODD SET: [percent value=’60’ of=’maxpull-ups’ in=”]Toes to Bar[/percent] EVEN SET: 5 Thrusters @ [percent value=’60’ of=’Snatch’ in=’kg’][/percent]
rest 1′
then jump into Aerobic Capacity Section without rest
Aerobic Capacity (AC)
Assault Bike
EMOM – Death By
Start from 55/48 RPM and add 1RPM every minute until death
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
4 Sets “For Quality” of:
90″ Ring Rows Alternate & Lateral Pull Alt.
Then
60″ Kettlebell Plank Single Rows – Light Weight
2′ rest b/set
Ring Rows Alternate & Lateral Pull
Kettlebell Plank Single Rows
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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)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2 (Class)
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
- Prone Shoulder Angel – 10 reps (slowly)
- Wall Sit With Reach – 10 reps (push the wall with the forearm)
Ankle Mobility – Part 2
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 – Start from empty barbell – of:
6 Tall Kneeling Z Press KB Bottom Up
1′ rest b/s
Tall Kneeling Z Press KB Bottom Up
Power & Power Endurance (PE)
Clean & Jerk
20 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:30
15 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:00
10 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 30″
5 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 3′
5 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 30″
10 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:00
15 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1:30
20 @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Thruster + Power Clean + Shoulder to Overhead
Every 90″ for 9′
(3+1+3) x 3 set @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
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Concept2 Drag Factor Row (DF)
Viewing Drag Factor
To view drag factor on the PM:On the Main Menu, select More Options.
Select Display Drag Factor.Begin rowing, skiing or riding. The PM will display the drag factor after a few seconds.
A brand new RowErg will have a drag factor of 90 or less at a damper setting of 1 and 200 or more at a damper setting of 10.
A brand new SkiErg will have a drag factor of 55 or less at a damper setting of 1 and 150 or more at a damper setting of 10.
A brand new BikeErg will have a drag factor of 45 or less at a damper setting of 1 and 225 or more at a damper setting of 10.
These drag factor ranges for new ergs assumes that the machines are at sea level. Elevation has a large impact on air density and therefore drag factor. The monitor will accurately detect environmental changes and adjust the drag factor to assure accurate data.
Drag Factor Rower Set:
Male Heavyweight – (Over 75kg)
From 125 to 140
Male Lightweight – (Under 75kg)
From 120 to 135
Female Heavyweight – (Over 61.5kg)
From 120 to 130
Female Lightweight – (Under 61.5kg)
From 115 to 125
Aerobic Capacity (AC)
Row (Check your Watts)
8′ easy pace until reach 75% of MHR
no rest then
Every 5:00 for 20′
– 1′ @ 60% of max Watt
– 1′ @ 40% of max Watt
– 30″ @ 70% of max Watt
– 30″ @ 30% of max Watt
– 15″ @ 80% of max Watt
– 1’45” @ easy pace @ 24 stroke/min
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′ then
20′ As many meter as possible
– max distance until you can pull over 80% of max Watt, when you can’t, rest 30″
– max distance until you can pull over 75% of max Watt, when you can’t, rest 30″
– max distance until you can pull over 70% of max Watt, when you can’t, rest 30″
– max distance until you can pull over 65% of max Watt, when you can’t to do it, rest 30″
…and go on
[/um_show_content]
then 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:
12 Ring Stir the Pot
1′ rest b/s
Ring Stir the Pot
Strength & Strength Endurance (SE)
For Quality
30 Bench Press [percent value=’40’ of=’bench-press’ in=’kg’][/percent] 15 Shoulder Press [percent value=’20’ of=’bench-press’ in=’kg’][/percent] rest 1:30 x 4 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality
30 Double Kettlebell Floor Press 2×16/12Kg
15 Double Kettlebell Shoulder Press 2×16/12Kg
rest 1:30 x 4 set
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Work Capacity (WC)
For Time
100 Air Squat
50 Box Jump Over
25 Burpees Box Jump Over
then strictly Jump into Aerobic Capacity Section
Aerobic Capacity (AC)
Run
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 set:
400m @ moderate pace
400m @ jog pace
200m @ fast pace
rest 2′ b/s
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2 set:
600m @ moderate pace
600m @ jog pace
200m @ fast pace
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
90″ Bench Kettlebell Rows Alternate – Go Medium Weight with Fast Pull & do not stop untill 1’30
then No Rest
90″ Inclined Double Kettlebell Bench Press – Medium weight
2′ rest b/set
Bench Kettlebell Rows Alternate
Inclined Double Kettlebell Bench Press
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
90″ Declined Batwing Kettlebell – Go Heavy Weight but do not stop untill 1’30
then No Rest
60″ Ring Push Ups
2′ rest b/set
Declined Batwing Kettlebell
Ring Push Ups
[/um_show_content]
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:
6 + 6 Single Kettlebell Snatch Bottom Up
1′ rest b/s
Single Kettlebell Snatch Bottom Up
Power & Power Endurance (PE)
Snatch
20 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30
15 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 1:00
10 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 30″
5 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 3′
5 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 30″
10 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 1:00
15 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30
20 @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Power Snatch + Overhead Squat + Snatch Balance
Every 90″ for 9′
(1+2+3) x 3 set @ [percent value=’32’ of=’snatch’ in=’Kg’] [/percent]
[/um_show_content]
Work Capacity (WC)
3 Rounds For Time
100 Double Unders
250m Ski Erg
0,5Km Assault Bike
no rest then jump into Aerobic Capacity Section
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 70′
Zone (@Tips): Alternate 15% Max Watt or Zone 2 (1.5 km) / 22% Max Watt or Zone 4 – Seated Damper 3 Over 80rpm (1 km) / 40% Max Watt or Zone 5 – Standing Damper 8 Over 80rpm (500 m)
Biking: Refer on Max Watt Test of last week (30″ Max Watt Bike Erg) or Aerobic Zone (Refer on your MHR).
FC Threshold: Average 85% / 92%
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:
30″ Ring Plank Hold
1′ rest b/s
Ring Plank Hold
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″
Workout
2 x 50 m front crawl medium pace breathe each 3 strokes rest b/s 1’
2 x 50 m front crawl medium pace breathe each 5 strokes rest b/s 1’10”
4 x 25 m front crawl medium pace breathe twice/pool strokes rest b/s 1’20”
4 x 25 m breaststroke only legs with swim board rest b/s 10”
8 x 25 @1’30” front crawl push hard
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
Workout
8 x 50 m front crawl breathe twice/pool rest b/s 20”
4 x 100 medley ( backstroke / breaststroke / butterfly – dolphin kick breaststroke arms / freestyle ) each turn try to make > 5m underwater rest 1’20” b/s
4 x 25 m underwater use fins rest as needed
Deload
200 m backstroke using fins
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Strength & Strength Endurance (SE)
For Quality
30 Back Squat [percent value=’40’ of=’backsquat’ in=’kg’][/percent] 15 Good Morning [percent value=’20’ of=’backsquat’ in=’kg’][/percent] rest 1:30 x 4 set
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality
30 Goblet Squat @32/24Kg
15 Russian Swings @32/24Kg
rest 1:30 x 4 set
[/um_show_content]
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