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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

General Warmup

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
2 Sets for Quality
  1. 10 FitBall Hip Extension
  2. 5+5 Single Leg DL Hops
FitBall Hip Extension
Video
Single Leg DL Hops
Video

Power & Strength

Yoga Barbell – OH Stabilization
Video
Power Snatch

1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent] rest 45″ x 3 set
rest 2′
1+1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 1′ x 3 set

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Squat Snatch + Overhead Squat

2+10 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′
2+8 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′
2+6 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′
2+4 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Panda Pull + Hang Panda Pull
Every 2′ for 12′

1+1 @ [percent value=’98’ of=’snatch’ in=’kg’][/percent]

Workout

12’ AMRAP
3 Rounds of

10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

3 Rounds of

30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

2 Rounds of

10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

2 Rounds of

30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

1 Rounds of

10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

1 Round of

30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] then

AMRAP

10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] 30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
[on_comment_numbers]

Tuesday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Lower Body Mobility Routine N.2
Video

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
Video

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 

General Warmup

2 Sets for Quality
  1. Half Kneeling 3 Position, 15″ each
  2. 12/15 TK Band Pull Down Straight Arm
  3. Half Kneeling 3 Position, 15″ each
  4. 40″ Plank Ring Hold
Half Kneeling 3 Position
Video
TK Band Pull Down Straight Arm
Video
Plank Ring Hold
Video

Power & Strength

Yoga Barbell – RDL
Video
Every 2′ for 6′
Hang Power Clean

8 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Every 2′ for 6′
Hang Power Clean

8 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Every 2′ for 6′
Hang Power Clean

8 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Hang Squat Clean + Hang Power Clean
For Time

(1+1) x 3 set @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 2 set @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] no rest b/s
rest 2′
(1+1) x 3 set @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 30″ b/s

[/um_show_content]

Jerk – stop 2″ in catch position

3 x 3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

Push Jerk

6 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
4 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
6 @ [percent value=’62’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
4 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
6 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
4 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 30″
2 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Workout

EMOM 20’

1st – 40” Left Leg Bulgarian Split Monopodalic Hops
2nd – 40” Handstand Shoulder Tap (Free if you can)
3rd – 40” Right Leg Bulgarian Split Monopodalic Hops
4th – 20”+20″ Single Dumbbell Bent Over Row

Bulgarian Split Monopodalic Hops
Video

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
[on_comment_numbers]

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
Video

Routine

90/90 Hip Mobility Routine
Video

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 
Upper Body Mobility Routine N.2
Video

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
Video

General Warmup

2 Sets for Quality

  1. 10″+6 Bird-Dog

  2. 20″+20″ Single Arm Ring Row Hold

  3. 10″+8  Single Leg Glute Bridge Pallof Press
Bird-Dog
Video
Single Arm Ring Row Hold
Video
Single Leg Glute Bridge Pallof Press
Video

Power & Strength

Yoga Barbell – Squat
Video
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Split Position Deficit Romanian Deadlift – Tempo 3.1.3.1

4 x (3+3) @ 40/25Kg
rest 90″ b/s

Notes. *if you feel confortable increment load b/s

[/um_show_content]

Back Squat – only 3rd Rep Tempo 3.3.X.1

3 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′
3 x 3 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Hip Pull + Hip Snatch + Hang Snatch

3 + 2 + 1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 45″
3 + 1 + 1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 45″
3 + 1 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 3′
3 + 2 + 1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 45″
3 + 1 + 1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 45″
3 + 1 + 1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

rest 3′
3 + 2 + 1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 45″
3 + 1 + 1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 45″
3 + 1 + 1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Workout

3’ AMRAP

1’30 max Double Unders
Smooth Pace Unbroken Empty Bar Overhead Squat

Rest 3’

3’ AMRAP

1’30 max Box Jump Over
Smooth Pace Unbroken Empty Bar Thrusters

Rest 3’

3’ AMRAP

1’30 max Cal Erg
Smooth Pace Unbroken Empty Bar SDHP

Rest 3’

2’ AMRAP

1’ max Double Unders
Smooth Pace Unbroken Empty Bar Overhead Squat

Rest 2’

2’ AMRAP

1’ max Box Jump Over
Smooth Pace Unbroken Empty Bar Thrusters

Rest 2’

2’ AMRAP

1’ max Cal Erg
Smooth Pace Unbroken Empty Bar SDHP

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
[on_comment_numbers]

Thursday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality

  1. 8 Prone Shoulder Angel

  2. 12 Step Heel to Toes

  3. 10 Alt Cossack to Cossack
Prone Shoulder Angel
Video
Heel to Toes
Video
Cossack to Cossack
Video

Skills

Primal Moves – Animal Flow
3 unbroken set of

1 Left Side Crab Reach
1 Left Side Lateral Ape
1 Right Side Crab Reach
1 Right Side Lateral Ape
rest 1′ x 3 waves

Crab Reach
Video
Lateral Ape
Video
Gymnastic Strength
Handstand Strength 2.0
2 Sets of:

Tabata – Inverted Burpees to Handstand

Video

Workout

Yoga Barbell – Front Rack
Video
For Time

100 alt. Single Leg Burpees
Over The Minute from 00:00: 1 Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

Functional Strength

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Hypertrophy Training
4 Sets of:

15 Double Dumbbell Tall Kneeling Clean & Press
15 Double Dumbbell Bent Over Row
12+12 Bent Dumbbell Front Raises Holding

2’ rest between each sets

Notes. Focus on ROM and no sketchy movement.
Video

[/um_show_content]

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

[on_comment_numbers]

Friday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine N.3
Video

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 

General Warmup

2 Sets for Quality
  1.  10″@Top +6 Elevated Single Leg Hip Bridge
  2. 12 Alt. Leg Bounding
Elevated Single Leg Hip Bridge
Video
Alt. Leg Bounding
Video
2 Sets for Quality
  1. 4/6 Half Strict Pull Ups (2″ Hold)
  2. 6/8 Single Arm Band Complex
Half Strict Pull Ups
Video
Single Arm Band Complex
Video

Power & Strength

Yoga Barbell – Push&Pull
Video
Power Clean & Push Jerk
Every 45″ for 3′

1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

no rest

Every 45″ for 3′

1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

no rest

Every 45″ for 3′

1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest

Every 45″ for 3′

1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]

no rest

Every 45″ for 3′

1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Clean&Jerk – any style
Every 90″ x 9′

Start from @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Notes. * add load b/s only if your lift was perfect (no step, no sticking point, no arm bend during jerk catch. Total control)

Workout

[workout_short title=’FRI_WC1′ result_type=’reps’]

Death by – Every 3′ for 9′
3 Rounds of

5 Ground to Overhead @43/30Kg
6 Front Facing Burpees
no rest then

Death by – Every 3′ for 9′
2 Rounds of

7 Ground to Overhead @43/30Kg
9 Front Facing Burpees

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Death by – Every 3′ for 9′

15 Ground to Overhead @43/30Kg
18 Front Facing Burpees

[/um_show_content] [/workout_short]

Leaderboard

Stretching & Mobility

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

[on_comment_numbers]

Saturday

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
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 5+5+5 3 Pos. Squat Band Face Pull
  2. 10 Hollow Leg-Arm Alternate
  3. 10 Kneeling Squat Eccentric
3 Pos. Squat Band Face Pull
Video
Hollow Leg-Arm Alternate
Video
Kneeling Squat Eccentric
Video

Power

Yoga Barbell – Swing Snatch
Video
Every 2′ for 6′
Hang Power Snatch

8 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Every 2′ for 6′
Hang Power Snatch

8 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.
Reserved for ONAIR

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Every 2′ for 6′
Hang Power Snatch

8 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

Notes. No bounce. No catch&go. Reset every Rep. Don’t Rush. We recommend to use straps.

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Bench Press – 3rd Rep Tempo 3.3.X.1

3 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′
3 x 3 @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 3′ b/s

Workout

Chelsea
30’ EMOM

5 Pull-ups
10 Push-ups
15 Air Squat

Notes. Intermediate: 4-8-12 Reps
Notes. Scaled: 3-6-9 Reps

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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