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)
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
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
Activation 2 (AT)
2 Sets – Increasing Weights – of:
6 + 6 Tall Kneeling Step up&down Double Kettlebell Over Head
1′ rest b/s
Tall Kneeling Step up&down Double Kettlebell Over Head
Power & Power Endurance (PE)
Hip Muscle Snatch
5 x 3 set @ Empty Bar
rest 30″ b/s
Hang Power Snatch
5 x 3 set @ Empty Bar
rest 30″ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Below The Knees Power Snatch + Overhead Squat
3 + 3 x 3 set @ Empty Bar
no rest between set.
rest 30″ x 3 waves
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Power Snatch
(1+1+1+1+1) x 2 set @ [percent value=’37’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’47’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’57’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’67’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’77’ of=’Snatch’ in=’Kg’] [/percent]
rest 1′ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Deep Power Snatch – 2″ stop in catch Position + Overhead Squat
(1+1+1+1) + 2 @ [percent value=’47’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30
(1+1+1) + 2 @ [percent value=’57’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30
(1+1) + 2 @ [percent value=’67’ of=’Snatch’ in=’Kg’] [/percent]
rest 1’30 x 4 set
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Snatch Pull
Every 2′ for 12′
1+1 @ [percent value=’100′ of=’Snatch’ in=’Kg’] [/percent]
Try to find your Max Watts with VBT.
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Snatch Pull + Shrugs – tempo 5″ until reach Knees
Every 2′ for 8′
2+5 @ [percent value=’90’ of=’Snatch’ in=’Kg’] [/percent]
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Strength & Strength Endurance (SE)
Back Squat – tempo 3.0.X.3
3 x 7 Reps @ [percent value=’37’ of=’BackSquat’ in=’Kg’] [/percent] rest 1′ b/s
Back Squat
8 @ [percent value=’42’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
6 @ [percent value=’52’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
4 @ [percent value=’62’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
2 @ [percent value=’72’ of=’BackSquat’ in=’Kg’] [/percent]
rest 1’30
1 @ [percent value=’82’ of=’BackSquat’ in=’Kg’] [/percent]
Back Squat – tempo 1.2.X.2
Reserved for ONAIR
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5 x 3 Reps over 0,60m/s
OR
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5 x 3 Reps @ [percent value=’72’ of=’BackSquat’ in=’Kg’] [/percent] rest 1’30 b/s
Reserved for ONAIR
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Narrow Grip Bench Press
3 x 8 Reps @ [percent value=’40’ of=’bench-press’ in=’Kg’] [/percent]
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Bench Press – tempo 1.3.X.1
5 @ [percent value=’42’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30
5 @ [percent value=’52’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30
5 @ [percent value=’62’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30
3 x 5 Reps @ [percent value=’72’ of=’bench-press’ in=’Kg’] [/percent]
rest 1’30 b/s
Work Capacity (WC)
3 Rounds for Time
[percent value=’35’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle-ups[/percent]
15 Double Dumbbell Deadlift 2×30/22,5Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 2:1 (Half time Work) then
For Time
1 Km Assault Bike
15m Overhead Lunges Axle 45/30Kg
15m Handstand Walk
1 Km Assault Bike
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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
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)
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.
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 – Increasing Weights – of:
6 + 6 Single Kettlebell Thruster Theraband
1′ rest b/s
Single Kettlebell Thruster Theraband
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
No footwork Push Press from Rack
6 x 4 set @ [percent value=’60’ of=’cleanjerk’ in=’Kg’] [/percent]
Squat Jerk
3 x 5 set @ @ [percent value=’40’ of=’cleanjerk’ in=’Kg’] [/percent] rest 1:30 b/s
[/um_show_content]
Jerk from Block
ramping by single until reack @ [percent value=’80’ of=’cleanjerk’ in=’Kg’] [/percent] then
Every 2′ for 16′
1 @ [percent value=’85’ of=’cleanjerk’ in=’Kg’] [/percent] 1 @ [percent value=’87’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
For Quality
5 Rounds of
15 GHD Situps
3 Overhead Squat from Rack @ [percent value=’90’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30 b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
then
5 Rounds of
12 Toes to Bar
3 Snatch Balance from Rack @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30 b/s
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then
5 Rounds of
12/9 Cal Ski hard pace
3 Drop Snatch from Rack @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent]
rest 1:30 b/s
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
90″ Inclined Double Kettlebell Bench Press Alternate – Go Heavy but do not stop untill 1’30
then No Rest
90″ Light Banded Push Ups – steady pace
2′ rest b/set
Inclined Double Kettlebell Bench Press Alternate
Banded Push Ups
[/um_show_content]
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
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)
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 Single Dumbbell Single Leg Contralateral RDL Clean and Press
1′ rest b/s
Single Dumbbell Single Leg Contralateral RDL Clean and Press
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Push Press – 2″ stop in Power Position
10 x 2 set @empty Bar
Muscle Clean + Below the Knees Hang Power Clean + Push Jerk
(1+1+1) x 4 set @ empty bar
no rest b/s
30″ x 3 waves
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Power Clean & Push Jerk – 2″ Stop in Power Position
(1+1) x 6 set @ [percent value=’32’ of=’cleanjerk’ in=’Kg’] [/percent]
15″ rest b/s
1′ x 3 waves
Power Clean & Jerk
(1+1+1+1+1) x 2 set @ [percent value=’37’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1+1+1) x 2 set @ [percent value=’47’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1+1) x 2 set @ [percent value=’57’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
(1+1) x 2 set @ [percent value=’67’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′ b/s
rest 2′
1 x 5 set @ [percent value=’77’ of=’cleanjerk’ in=’Kg’] [/percent]
rest 1′ b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Clean – tempo 5″ until reach the knees
Every 1’30 for 12′
1 @ [percent value=’75’ of=’cleanjerk’ in=’Kg’] [/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Front Squat – tempo 2.0.X.4
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
5 x 6 reps @ 0,6m/s
OR
[/um_show_content]
5 x 6 reps @ [percent value=’70’ of=’squatclean’ in=’Kg’] [/percent]
Work Capacity (WC)
AMRAP 12′
2000/1800m Row
180 Double Unders
90 A Swings 24/16Kg
45 HSPU
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
Thursday
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
Swim Session (AC)
Warmup
4 x 25 front crawl easy pace rest b/s 10”
2 x 50 m backstroke b/s 45″
4 x 25 m breaststroke rest b/s 30″
3 x 50 m front crawl rest b/s 25 m backstroke
3 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 30”
Workout
4 x ( 15 m + 60 m +25 m ) breaststroke only arms / front crawl / backstroke rest 30” b/s
8 x 50 m front crawl push hard @1’10”
Deload
200 m backstroke swim board using fins
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Advanced
Warmup
3 x 100 m backstroke using fins rest b/s 40″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 25 m underwater dolphin kick face up using fins rest b/s as needed
4 x 50 m swim board front crawl / breaststroke switch each pool rest b/s 30”
Workout
8 x 50 @1’
8 x ( 25 + 50 ) front crawl hard pace / backstroke easy pace no rest b/s
8 x 50 @1’
Deload
200 m backstroke using fins
[/um_show_content]
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 45′
Zone (@Tips): Alternate 20% Max Watt or Zone 2 (1,5 km) – 35% Max Watt or Zone 4/5 – Standing Damper 7/8 (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: 85% / 92%
Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Sets “For Quality” of:
Accumulate
90″ Inclined Batwing Kettlebell – Go Medium Weight but do not stop untill 1’30
then No Rest
90″ Barbell Snatch Grip Bent Over Row – steady pace and light weight
2′ rest b/set
Inclined Batwing Kettlebell
Barbell Snatch Grip Bent Over Row
[/um_show_content]
Friday
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 N.2
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.
Ankle Mobility – Part 2
Activation 1 (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Double Kettlebell Snatch Bottom Up
1′ rest b/s
Double Kettlebell Snatch Bottom Up
Power & Power Endurance (PE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Muscle Snatch Hang Muscle Snatch – takedown
1+3 x 5 set @ [percent value=’30’ of=’snatch’ in=’Kg’] [/percent] rest 1′ b/s
[/um_show_content]
Hip Pull + Hang Power Snatch
1 @ [percent value=’37’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 @ [percent value=’42’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 @ [percent value=’47’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 @ [percent value=’52’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 @ [percent value=’57’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 @ [percent value=’62’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 @ [percent value=’67’ of=’snatch’ in=’Kg’] [/percent]
rest 1′
1 x 5 set @ [percent value=’72’ of=’snatch’ in=’Kg’] [/percent]
rest 1’30 b/s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Pull From Blocks + Squat Snatch from high Blocks
5 + 1 x 5 set @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent] rest 2′ b/s
[/um_show_content]
Squat Snatch
1 x 3 set @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent]
rest 30″ b/s
rest 1:30
1 x 3 set @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent]
rest 30″ b/s
rest 1:30
1 x 3 set @ [percent value=’75’ of=’snatch’ in=’Kg’] [/percent]
rest 30″ b/s
Strength & Strength Endurance (SE)
Deficit Deadlift + Deadlift 5cm from ground
ramping to [percent value=’70’ of=’deadlift’ in=’Kg’] [/percent] then
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 2′ b/s OR
[/um_show_content]
5 x (1+4) @ [percent value=’77’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s
Work Capacity (WC)
Every 2′ for 14′
15 Wall Ball 9/6Kg
3 Bar Muscle Ups
15 Double Dumbbell Thrusters 2×15/10Kg
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 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.
Mobility (MO)
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
Ankle Mobility – Part 3
Activation 1 (AT)
2 Sets for Quality
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Activation 2 (AT)
2 Sets – Increasing Weights – of:
12 Double Kettlebell Bottom Up Squat
1′ rest b/s
Double Kettlebell Bottom Up Squat
Power & Power Endurance (PE)
Squat Clean
(1+1+1) @ [percent value=’47’ of=’squatclean’ in=’Kg’] [/percent]
rest 2′
(1+1+1) @ [percent value=’57’ of=’squatclean’ in=’Kg’] [/percent]
rest 2′
(1+1+1) @ [percent value=’67’ of=’squatclean’ in=’Kg’] [/percent]
rest 2′
(1+1+1) @ [percent value=’77’ of=’squatclean’ in=’Kg’] [/percent]
rest 2′
(1+1+1) @ [percent value=’77’ of=’squatclean’ in=’Kg’] [/percent]
Reserved for ONAIR
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Hang Squat Clean + Front Squat
(1+5) x 4 set @ [percent value=’80’ of=’squatclean’ in=’Kg’] [/percent] rest 2′ b/s
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Strength & Strength Endurance (SE)
Shoulder Press – catch & go
Reserved for ONAIR
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rest 2′ b/s OR
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6 x 10 Reps @ @ [percent value=’47’ of=’bench-press’ in=’Kg’] [/percent]
Functional Strength (FS)
Reserved for ONAIR
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4 Sets “For Quality” of:
Find Max Effort Close Grip Strict Chin Up
then
2′ Seated Hammers Curl Alternate – Light Weight
2′ rest b/set
Close Grip Strict Chin Up
Seated Hammers Curl Alternate
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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