Take your time to release your Body

Myofascial Release Upper Body

Myofascial Release Lower Body

Myofascial Release Lower Body Calf and Foot

Foot Care Routine

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

• Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

• Unbalanced with the weight of the body forward

Then

• Lift only Big Toe (3×5″+5)
• Lift other toes and Big Toe push down (3×5″+5)
• Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

Squat Routine

Notes. Follow routine step by step.

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

2 Sets for Quality

1. 12 Banded Press FTN/BTN
2. 8+8 HK Rotation Band
3. 12 TK Hip Extension Banded

Banded Press FTN/BTN

HK Rotation Band

TK Hip Extension

3 Sets for Quality – Increase Intensity

1. 5 Cal Row
2. 4 Deadlift
3. 3 Hang Power Clean
4. 2 Shoulder To Overhead

Start with light weight, load by feel

For Time

15 Cal Row
12 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

2 Rounds For Time

15 Cal Row
12 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

3 Rounds For Time

15 Cal Row
12 Deadlift @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

2 Rounds For Time

15 Cal Row
12 Deadlift @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

rest 1:1

For Time

15 Cal Row
12 Deadlift @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 9 Hang Power Clean @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] 6 Shoulder to Overhead @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

Bench Press

Remping by triple up to [percent value=’70’ of=’bench-press’ in=’kg’][/percent]

Bench Press

15″ max effort @ rpe 9 @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 1’30 x 8 set

For Time

30 Thrusters @50/35Kg
100 Double Unders
30 Handstand Push-ups
cap: 6′

[/workout_short]

Leaderboard

Foot Care Routine

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

• Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

• Unbalanced with the weight of the body forward

Then

• Lift only Big Toe (3×5″+5)
• Lift other toes and Big Toe push down (3×5″+5)
• Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

90/90 Hip Mobility Routine

Notes. 

90/90 Hip Mobility Routine 

• 10 Passive Flex Trunk with Arms 
• 5 Posterior Leg Lift with 5” Hold 
• 5 Flex Trunk with 5” Hold 
• 5 Flex Trunk 
• Other side 
• 10 Alternate Pancake Touch the Feet 
• 5 Pancake Trunk Rotation 
• 5 Pancake Trunk Rotation with Reach 
• Other Side 
• 5 Hip External Rotation with Hands stop Opposite Hip  
• 5 Hip External Rotation with Isometric Hold Opposite Hip 
• Other Side 
• 10 Alternate Open Hip 

Ankle Mobility – Part 2

2 Sets for Quality

1. 5+5+5 3 Position Squat Face Pull
2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
3. 8+8 Psoas March 1″Hold @Top Position

3 Position Squat Band Face Pull

Single Leg Hip Thrust

Psoas March 1″Hold @Top Position

Back Squat

Ramping by triple up to [percent value=’70’ of=’backsquat’ in=’kg’][/percent]

Back Squat

15″ max effort @ rpe 9 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30 x 8 set

6 Rounds for Time – 1’ON – 30″ OFF

10m Double Kettlebell Overhead Lunges 2×20/16Kg
5+5m Handstand Walk

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′

Bodyweight Routine N.2

Notes. Follow routine step by step.

2 Sets for Quality

1. 8+8+8 Tall Kneeling Scapula Band
2. 6 Half Strict TTB Tempo 2-2-2-2
3. 10 FitBall Hip Extension / 10 GHD HE

Tall Kneeling Scapula Band

Half Strict TTB

FitBall Hip Extension

3 Sets for Quality – Increase Intensity

1. 5 Cal Bike Erg
2. 3 Power snatch + 2 OHS  + 1 Hang Squat Snatch ( start from empty bar, add load by feel)

For Time

15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1:1

2 Rounds For Time

15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1:1

3 Rounds For Time

15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1:1

2 Rounds For Time

15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

rest 1:1

For Time

15 Cal Bike Erg
7 Power Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 5 Overhead Squat @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] 3 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Deadlift

Ramping up to [percent value=’70’ of=’deadlift’ in=’kg’][/percent]

Deadlift

15″ max effort @ rpe 9 @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent] rest 2′ x 5 set

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