Monday
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.
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)
CrossFit Games Open 20.3 Activation
2 Sets “For Quality” of:
10 Barbell Good Morning – Tempo 2.2.X.1
10 Barbell Romanian Deadlift – Tempo 2.2.X.1
30″ Hand Stand Hold
10 Box Pike Hand Stand Push Ups
30″ rest b/s
Work Capacity (WC)
CrossFit Games Open 20.3
Power & Power Endurance (PE)
3 Rounds For Time
10/8 Cal Row
[percent value=’33’ of=’bar-muscle-ups’ in=”] Bar Muscle-ups [/percent]
5 Snatch @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent] rest 2′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3 Rounds For Time
10/7 Cal Assault Bike
10m Handstand Walk
5 Snatch @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent]
rest 2′
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Strength & Strength Endurance (SE)
Every 2′ for 10′
8 Goblet Squat @ 24/16Kg
8 Step Over Box @ 24/16Kg
4 Goblet Squat @ 32/24Kg
4 Step Over Box @ 32/24Kg
rest 1′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 10′
10m Step Forward Lunges Carry 2×30/22,5Kg
10m Step Backward Lunges Carry 2×30/22,5Kg
rest 1′
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Every 2′ for 10′
16 Alt. Dumbells Bench Press 2×25/15Kg
12 Push-ups on dumbbells
Reserved for ONAIR
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rest 1′
Every 2′ for 10′
AMRAP 1′
Ladder 1.2.3.4…
Strict HSPU
Strict Ring Dips
Example
In the 1st set, you complete 3 Dips of Round 5.
The 2nd set starts from the 4th dips of Round 5 and go on.
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Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets (x 2 sub set) – Increasing Weights – of:
12 Declined Batwing Kettlebell
40″ rest b/sub set
2′ rest b/set
Declined Batwing Kettlebell
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Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
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′
Tuesday
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
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
Activation 2 (AT)
2 Sets – Increasing Weights – of:
10 + 10 Rotational Dumbbell Rows
1′ rest b/s
Rotational Dumbbell Rows
Strength & Strength Endurance (SE)
AMRAP 2′
12 Hollow Rock
12 GHD Situps
12 Knees to Elbows
rest 1′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
AMRAP 1’30
10 Hollow Rock
10 GHD Situps
10 Knees to Elbows
rest 1′
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AMRAP 1′
8 Hollow Rock
8 GHD Situps
8 Knees to Elbows
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
AMRAP 30″
6 Hollow Rock
6 GHD Situps
6 Knees to Elbows
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rest 1′
Every 2′ For 10′
5/3 Chin-ups
5 Ring Rows
10/7 Stiff Legs Kipping Pull-ups
10 Ring Rows
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Every 2′ For 10′
4 Ring Skin the Cat
4 Stiff Legs Ring Pull-ups
4/3 Ring Muscle Ups
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Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality – Bike Erg
Keep going @ Anaerobic Threshold Zone (80-89% of MHR) until reach Aerobic Training Effect:
– 1.0 – 1.9 if you feel 
– 2.0 – 2.9 if you feel 
– 3.0 – 3.9 if you feel 
OR
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For Quality – Bike Erg
20′ @ 75% of MHR
10′ @ 85% of MHR
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
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″ 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 – Increasing Weights – of:
12 Plank Push ups Rotational Row Alternated
1′ rest b/s
Plank Push ups Rotational Row
Power & Power Endurance (PE)
2 Rounds For Time
10/7 Cal Assault Bike
[percent value=’33’ of=’legless-rope-climb-in-2′ in=”] Legless Rope Climb [/percent]
5 C&J @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Rounds For Time
10/8 Cal Row
[percent value=’33’ of=’strictringmu’ in=”] Strict Ring Muscle-ups [/percent]
5 C&J @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent] rest 2′
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Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Find velocity for each exercise below then
Every 1’30 for 30′
3 Back Squat @ 0,5 m/s
3 Deadlift @ 0,5 m/s
3 Bench Press @ 0,5 m/s
OR
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Every 1’30 for 30′
3 Back Squat @ [percent value=’70’ of=’backsquat’ in=’Kg’] [/percent] 3 Deadlift @ [percent value=’70’ of=’deadlift’ in=’Kg’] [/percent] 3 Bench Press @ [percent value=’70’ of=’bench-press’ in=’Kg’] [/percent]
Work Capacity (WC)
3′ AMRAP
[percent value=’50’ of=’maxpull-ups’ in=”] Pull-ups [/percent]
8+8 Single Dumbbell hang C&J 22,5/15 Kg
8 Overhead Squat @ [percent value=’40’ of=’Snatch’ in=’Kg’] [/percent]
1’30 Rest
3′ AMRAP
[percent value=’50’ of=’maxpull-ups’ in=”] Chest to Bar [/percent]
8+8 Single Dumbbell hang C&J 30/22,5 Kg
8 Overhead Squat @ [percent value=’55’ of=’Snatch’ in=’Kg’] [/percent]
1’30 Rest
3′ AMRAP
[percent value=’50’ of=’maxpull-ups’ in=”] Bar Muscle Ups [/percent]
8+8 Double Dumbbell hang C&J 22,5/15 Kg
8 Overhead Squat @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
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Aerobic Capacity (AC)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Quality – Row
Keep going @ Anaerobic Threshold Zone (80-89% of MHR) until reach Aerobic Training Effect:
– 1.0 – 1.9 if you feel
– 2.0 – 2.9 if you feel
– 3.0 – 3.9 if you feel
OR
For Quality – Row
20′ @ 75% of MHR
10′ @ 85% of MHR
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Stretching & Mobility (MS)
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
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′
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
Bike Session (BS)
Mountain Bike or Road Bike
Work Time: 60′
Zone (@Tips): Alternate 40% Max Watt (3′) – 65% Max Watt (1′) – 85% (1′) – x 10 Sets
Biking: Refer on Max Watt Test of last week.
FC Threshold: 85% / 95%
Swim Session (AC)
Warmup
2 x 50 m breaststroke rest b/s 40″
4 x 25 m backstroke b/s 45″
4 x 50 m front crawl rest b/s 40″
2 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke
Workout
2 x 100 m front crawl aerobic pace b/s 45”
2 x ( 25 + 50 + 25 ) m backstroke/breaststroke aerobic pace rest b/s 50”
4 x 50 m front crawl push hard rest b/s 2’
2 x 25 m backstroke rest b/s 1’
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 breaststroke b/s 45″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 50 m swim board rest b/s 1’
Technique
2 x 25 m front crawl with dolphin kick rest b/s 30”
4 x 25 m breaststrokes legs swim board rest b/s 40”
2 x 25 m breaststroke with dolphin kick rest b/s 50”
Workout
4 x 50 m front crawl aerobic pace rest b/s 2’
2 x (100 + 50 + 100 ) front crawl / backstroke / front crawl aerobic pace rest b/s 1’
6 x 25 m underwater dolphin kick rest as needed ( < 1’ )
2 x (100 + 50 + 100 ) front crawl / backstroke / front crawl aerobic pace rest b/s 1’
Deload
400 m backstroke using fins
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Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets (x 2 sub set) – Increasing Weights – of:
15 + 15 Dumbbell Chainsaw Row
40″ rest b/sub set
2′ rest b/set
Dumbbell Chainsaw Row
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Friday
Activation (AT)
Squat Routine
Notes. Follow routine step by step.
2 sets of:
10 + 10 Pallof Press
10 Banded Romanian Deadlift
10 + 10 Kettlebell Arm Bar
Activation 2 (AT)
2 sets of:
Increase Pace & Weight
10 Strict Press
10 Alt. Step Up
10 Muscle Clean
10 Box Jump Step Down
10 Squat clean & Jerk
5 + 5 Box Single Leg Squat
Work Capacity (WC)
CrossFit Games Open 20.4
For Time
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (95/65 lb)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85 lb)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (185/115 lb)
30 Single-Leg Squats
10 Clean-and-Jerks (225/145 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (275/175 lb)
30 Single-Leg Squats
5 Clean-and-Jerks (315/205 lb)
Time cap: 20 minutes
Power & Power Endurance (PE)
Deep Power Snatch
3″ Stop in catch position during 1st rep of each set
(1+1+1) x 6 set @ [percent value=’70’ of=’Snatch’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
For Time
Find best Front Squat single @ 0,85 m/s
then
75 Front Squat over 0,75 m/s
OR
[/um_show_content]
For Time
75 Front Squat @ [percent value=’55’ of=’squatclean’ in=’Kg’] [/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
4 Rounds for Time
20 GHD SItups
10 Toes To Rings
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Functional Strength (FS)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
2 Sets (x 2 sub set) – Increasing Weights – of:
12 Barbell Banded Pendlay Row
40″ rest b/sub set
2′ rest b/set
Barbell Banded Pendlay Row
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Stretching & Mobility (MS)
Reserved for ON AIR
[um_show_content roles=’admin,onair,top’]
Upper Body Activation Routine N.2
7 Exercises:
- Pull down in Hip Hinge position – 12/15 reps,
- Half Kneeling position: pull with arm close the body – 12/15 reps
- Half Kneeling position: high pull with neutral grip – 12/15 reps
- Tall Kneeling position First movement – 8/10 reps (Adduction + Abduction = 1 Rep)
- Tall Kneeling position Second movement – 8/10 reps (Adduction + Abduction +Press = 1 Rep)
- Tall Kneeling position First movement – 8/10 reps (Triceps OH Extension = 1 rep)
- Tall Kneeling position Second movement – 8/10 reps (Triceps OH extension + Descent +Adduction = 1 rep)
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Saturday
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 Kettlebell Burpees Clean & Jerk Step Up
1′ rest b/s
Kettlebell Burpees Clean & Jerk Step Up
Power & Power Endurance (PE)
Power Clean & Deep Push Jerk
3″ Stop in catch position during 1st rep of each set
(1+1+1) x 6 set @ [percent value=’70’ of=’cleanjerk’ in=’Kg’] [/percent]
Strength & Strength Endurance (SE)
Every 3′ for 12′
8/5 Cal Assault Bike Only Arms
16 Floor press 2×24/16Kg Kettlebells
8 Double Kettlebell Z-Press 2×24/16Kg
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
3′ rest
Every 3′ for 12′
6 Double Kettlebell Z-Press 2×24/16Kg
12 Floor press 2×24/16Kg Kettlebells
6/4 Cal Assault Bike Only Arms
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rest 1′
Strict Pull-ups
Accumulate [percent value=’130′ of=’maxpull-ups’ in=’reps’] [/percent]
Over the Minute: 1 Legless Rope Climb or 1 Rope Climb if you cannot perform LRC
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 1′
Strict Chin-ups
Accumulate [percent value=’120′ of=’maxpull-ups’ in=’reps’] [/percent]
Over the Minute: [percent value=’20’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle-Ups[/percent]
[/um_show_content]
Aerobic Power & Lactic Training (AP)
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 30″ for 5′
8 Russian Swing Kettlebell 24/16Kg
no rest
Every 30″ for 5′
4+4 Single Arm Russian Swing Kettlebell 24/16Kg
no rest
Every 30″ for 5′
8 American Swing Kettlebell 24/16Kg
no rest
[/um_show_content]
For Quality
5/10/15m Shuttle Sprint
6+6 Single Arm Kettlebell Snatch 24/16Kg
6+6 Single Arm Kettlebell Thrusters
6 Step Over Box Kettlebell 24/16Kg
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