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+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
Skills Development
Handstand Complex
20″ Full Plank Shoulder Tap
20″ Touch & Touch
20″ Handstand Shoulders Tap
Rest 1′ x 4 set
Bar Complex
3 – 2 – 1
Strict Toes to Bar
Pullover
x 4 Set Unbroken
Strength & Power Endurance
Power Endurance
[percent value=’30’ of=’c2b-in-2′ in=”]Kipping Stiff Leg Pull Ups[/percent] 15 V-Ups
Rest 90″
[percent value=’20’ of=’c2b-in-2′ in=”]Kipping Chest to Bar[/percent] 15 V-Ups
Rest 90″
[percent value=’15’ of=’c2b-in-2′ in=”]Bar Muscle Up[/percent] 15 V-Ups
Rest 2′ Then
[percent value=’30’ of=’c2b-in-2′ in=”]Kipping Stiff Leg Pull Ups[/percent] 8 V-Ups
Rest 90″
[percent value=’20’ of=’c2b-in-2′ in=”]Kipping Chest to Bar[/percent] 8 V-Ups
Rest 90″
[percent value=’15’ of=’c2b-in-2′ in=”]Bar Muscle Up[/percent] 8 V-Ups
Sport Specific
AMRAP 11′
15 Kettlebell A Swings 24/16Kg
30 Double Unders
Reserved for ONAIR
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rest 6′
AMRAP 11′
15 Push-ups
30 Air Squat
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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
- 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
Handstand Complex
30″ Wall Handstand Hold – Prone Grip
Rest 1′
30″ Wall Handstand Hold – Supine Grip
Rest 1′
30″ Wall Handstand Rocks
Rest 1′
30″ Freestanding
Rest as you need then
20″ Wall Handstand Hold – Prone Grip
Rest 1′
20″ Wall Handstand Hold – Supine Grip
Rest 1′
20″ Wall Handstand Rocks
Rest 1′
20″ Freestanding
Prone Grip Handstand
Handstand Rocks
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Practice
Accumulate 15 Roll to Straddle Handstand For Quality
Straddle Handstand
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Strength & Power Endurance
3 Rounds
6 Ring Row[percent value=’30’ of=’strict-ring-dips’ in=”]Strict Ring Dip[/percent] [percent value=’30’ of=’strict-ring-dips’ in=”]Push Up[/percent]
Bench Press
4 Reps @ RPE10
Sport Specific
EMOM 30′
1st – 30″ Row @ [percent value=’115′ of=’ex-test-rower’ in=’Watts’][/percent]
2nd – max 40″ GHD Situps
3rd – 50″ Arch Rock, 1 Rep every 5″ (Stop with your hands)
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
Notes. Follow routine step by step.
General Warmup
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
Skill Development
Gymnastic Ring KIPPE
Respect the Steps and try the ‘Gymnastic Ring Kippe’ to improve your Ring Muscle Up
1) Feel the ‘Ring Candle Position’
2) Ring Candle V-Extension
3) Ring Kick Up
4) Ring Kippe
Ring Candle
V-Extension
Ring Kick Up
Ring Kippe
Strength & Power
EMOM 4′
20″ Ring Leg Raise
Rest 1′ then
EMOM 4′
20″ Hol Top Position
Rest 1′
EMOM 4′
5/3 Strict Dip
3 Leg Raise
Leg Raise
Handstand Push Up
3 x 3 Reps – 10″Eccentric Phase
Rest 90″ b\s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Kipping Handstand Push Up
Max Effort Handstand on Wall
*Every 10″ do 2 Hspu
Rest 2′ then
Max Effort Handstand on Wall
*Every 5″ do 1 Hspu
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Sport Specific
For Time
30 Wall Ball
15 Snatch @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
8 Bar Muscle Ups
4 Burpees Bar Muscle Ups
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
rest 5′
For Time
4 Burpees Bar Muscle Ups
8 Bar Muscle Ups
15 Snatch @[percent value=’50’ of=’snatch’ in=’kg’][/percent]
30 Wall Ball
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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
Squat Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Skills Development
Kicks From Ground
Right Leg
15 Frontal Kicks
10″ Hold
15 Lateral Kicks
10″ Hold
No Rest then
Left Leg
15 Frontal Kicks
10″ Hold
15 Lateral Kicks
10″ Hold
x 2 Waves
*Go Fast and Stiff Legs!
Handstand Skill
Accumulate 20 Wall Press to Handstand – 10″ Eccentric Phase
Eccentric Press to Handstand
Strength & Power
Ring Strength
8 x 10″ Hold Ring Chine Up
Rest 20″ b\s
Then
8 x 10″ Hold Ring Top Position
Rest 20″ b\s
Rest 1′ then
6 x 10″ Hold Ring Chine Up
Rest 20″ b\s
Then
6 x 10″ Hold Ring Top Position
Rest 20″ b\s
Rest 3′ then
8 x 20″ Max Ring Muscle Up
Dragon Flag
3 x 5 Reps – 6 ” Eccentric Phase
Rest as you need
Sport Specific
2′ ON – 1′ OFF – Go Every 3′ for 21′
10 Toes to Bar
8 Pull-ups
6 Chest to Bar
4 Bar Muscle Ups
2 Pull-over
max Burpees Box Jump Over
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
3 Rounds for Quality
5+5 Banded Assisted one arm Strict Pull-ups (one arm on the bar and the other on the band)
5+5 Single Arm Deficit Strict HSPU (put only one arm on the deficit)
5+5 Single Foot Strict Toes to Bar
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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
Bodyweight Routine N.2
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
- 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
Skills Development
Box Iron Cross
6 x 10″ Hold
Rest 30″ b\s
Box Iron Cross
Parallette Swing
8 x 15 Reps
Parallette Swing
Strength & Power
Banded Toes to Bar
5 x 6 Reps For Quality
1′ Active Rest b/s with Jefferson Curl 20/15
Banded Strict Toes to Bar
Jeefferson Curl
Parallette L-Sit
4 x 10″ Hold with Stiff Legs
Rest 30″ b\s
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator,editor’]
Then
4 x 20″ Hold with Legs Flexed
Rest 40″ b\s
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Sport Specific
30″ ON – 1’30 OFF – go every 2′ for 20′
max Burpees Ring Muscle Ups
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