Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
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
Skills Development
Core Conditioning
10 Hollow Rocks
10 V-Ups
10” Hollow Hold
Rest 30”
10 Hollow Rocks
10 V-Ups
10” Hollow Hold
Rest 1’
10 Hollow Rocks
10 V-Ups
10” Hollow Hold
Rest 1’30”
10 Hollow Rocks
10 V-Ups
10” Hollow Hold
Reserved for ONAIR
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Freestanding Handstand
TABATA (20” ON – 10” OFF – 8 Set) of:
Freestanding Handstand Hold
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Strength & Power Endurance
Reserved for ONAIR
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Strict Chest to Bar
3 x Max Reps – Hold chin 3” over the bar every set
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Stiff Leg Bar Muscle Up
Accumulate 10 Reps for quality then
10 Rounds For Time
5 Pull Up
3 Chest to Bar
1 Muscle Up
Sport Specific
3′ ON – 1’30 OFF – Go every 4’30 for 27′ (6 Rounds)
12 Double Dumbbell Step Over Box @ 2×22,5/15Kg
24 Double Dumbbell Deadlift @ 2×22,5/15Kg
36 Double Unders
24 Double Dumbbell Shoulder to Overhead @ 2×22,5/15Kg
12 Devil Press @ 2×22,5/15Kg
Before the end of 3′ set you must complete:[percent value=’100′ of=’bar-facing-burpees-in-8′ in=”]Bar Facing Burpees[/percent]
Ex.
You start burpees after performing 6 Shoulder to Overhead. In the next round, you have to restart from the remaining 18 Shoulder to Overhead.
Stretching & Mobility
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
Myofascial Release
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
Routine
Bodyweight Routine
Notes. Follow routine step by step.
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 10″+8 Half Keeling Pallof Press + Rotation
- 8+8 Single Arm Ring Row Rotation
- 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Single Arm Ring Row Rotation
Skills Development
Accumulate 25 Reps of:
1 Inverted Burpees
1 Strict Handstand Push Up
Reserved for ONAIR
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Flutter Kicks
10″ Sit on the floor
rest 30″
10″ Hanging on the bar
rest 30″
10″ Ring Top Dip Position
rest 30″ x 3 set
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Strength & Power Endurance
Reserved for ONAIR
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Bar Row – tempo 3.3.3
4 x 8 Reps
rest 1′ b/s
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Push & Pull
10 Parallette Push Ups
10 Dumbell Bent Over Row
6 Parallette Push Ups
6 Double Dumbell Bent Over Row
4 Parallette Push Ups
4 Double Dumbell Bent Over Row
Rest 1’
8
8
6
6
4
4
Rest 1’
6
6
6
6
4
4 Reps
Sport Specific
EMOM 10′
Odd: 1 Right Arm Single Dumbbell Devil Press + 1 Right Arm Dumbbell Squat Snatch + 1 Left Arm Single Dumbbell Devil Press + 1 Left Arm Dumbbell Squat Snatch + 2 Box Jump
Even:
200m Sprint
Reserved for ONAIR
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AMRAP 12′
10 Toes to Bar
10 alt. Pistol Squat
10 Sumo Deadlift High Pull @43/30Kg
rest 30″
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Stretching & Mobility
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
Myofascial Release
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
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 6/8 Walking Push ups
- 30″ Scapula Pull Up Hold
- 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Scapula Pull Up Hold
Half Strict Pull Ups
Skill Development
Pendolini – Ice Cream Makers
4 x 4 Reps For Quality
Gymnastic – Pendolini – ONAIR
Gymnastics – Pendolino (scaled version) – ONAIR
Strength & Power
Reserved for ONAIR
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AMRAP
15” Max Reps Single Dumbell Floor Press – Right Arm
15” Rest
15” Max Reps Single Dumbell Floor Press – Left Arm
15” Rest
15” Max Reps Hollow Push Ups
30” Rest
X 5 set
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Handstand Walk
For Time – CAP 10′
100m Handstand Walk
30m Backward Handstand Walk
Sport Specific
2 Rounds For Time
20 A. Swings 24/16Kg
10 Chest to Bar
10 A. Swings 24/16Kg
20 Chest to Bar
Over The Minute from 00:00 perform 5 Box Jump @75/60cm
Reserved for ONAIR
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AMRAP 20′
2+2 Turkish Get Up Dumbbell 30/22,5Kg
10 Arch Rock
250m Row or 500m Bike @ [percent value=’70’ of=’ex-test-rower’ in=’watt’][/percent]
10 Hollow Rock
4+4 Dumbbell Armbar 30/22,5Kg – 1″ Stop in bottom position
250m Row or 500m Bike @ [percent value=’70’ of=’ex-test-rower’ in=’watt’][/percent]
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Stretching & Mobility
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 & Myofascial Release
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.
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
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
Skills Development
Handstand Skill
4 Rounds For Quality
5m Front Handstand Walk
5m Lateral Handstand Walk
5m Backword Handstand Walk
5m Lateral Handstand Walk
Reserved for ONAIR
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Full Plank Back Shift
3 x 4 Rep – 6” Eccentric
Rest by feel
Full Plank Back Shift
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Strength & Power
Iron Cross
EMOM 9’
10” Banded Iron Cross Hold
rest 1′ x 8 set
Banded Iron Cross
Sport Specific
For Time
21-15-9 Reps of
Overhead Squat @43/30Kg
Pull-ups
then
21-15-9 Reps of
Thrusters @43/30Kg
Ring Push-ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
then
21-15-9 Reps of
Power Clean @43/30Kg
Bar Facing Burpees
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Stretching & Mobility
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′
Saturday
Myofascial Release
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
Routine
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
General Warmup
2 Sets for Quality
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Skills Development
Pike Parallettes Handstand
3 x Max Effort
Pike Parallettes Handstand
Reserved for ONAIR
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Freestanding Handstand Push Up
Practice 5’ then try your max unbroken reps in 10’
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Strength & Power
For Quality
21 Tuck Up
21 Arch Rocks
15 GHD Sit UpS
15 GHD Extension
9 Mad Ball Sit Ups
9 Sandbag Cleans
Rest 90” x 3 set
Reserved for ONAIR
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Banded Strict Toes to Bar
4 x 3 Reps – Third Rep Hold 5” as high as you can
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Sport Specific
30″ON – 30″ OFF – For Time of
1000m Row
50 empty Bar Thrusters
30 Pull-ups
750m Row
40 empty Bar Thrusters
20 Chest to Bar
Reserved for ONAIR
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30 empty Bar Thrusters
15 Bar Muscle Ups
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Stretching & Mobility
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
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