Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
General Warmup
2 Sets for Quality
- 10″ Scapula Hold + 10 Scapula Push ups
- 6 Walking Push Ups
Scapula Pull Up Hold
Walking Push ups
2 Sets for Quality
- 8+8 Single Leg hip Thrust
- 6 Forward Power Hops
Single Lg Hip Thrust
Forward Power Hops
Power
Yoga Barbell – OH Stabilization
Muscle Snatch – Takedown
5×5 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s
Power Snatch
Every 30″ for 3′
1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 30″ for 3′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 30″ for 3′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Snatch
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
[/um_show_content]
Panda Pull + Hang Panda Pull
Every 2′ for 12′
1+1 @ [percent value=’102′ of=’snatch’ in=’kg’][/percent]
Work Capacity
For Time
[workout_short title=’MON_WC1′ result_type=’time’]
10 Bar Muscle Ups
20 Toes to Bar
30 Pull-ups
40 Single Dumbbell Alt. Devil Press 22,5/15Kg
30 Pull-ups
20 Toes to Bar
10 Bar Muscle Ups
[/workout_short]
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
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
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
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
Power Endurance
Yoga Barbell – RDL
Hang Power Clean
Every 2′ for 6′
Hang Power Clean
8 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Clean
8 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
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]
[/um_show_content]
Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Squat Clean + Hang Power Clean
Every 3′ for 15′
1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
[/um_show_content]
Push Jerk – stop 3″ in catch position
3 x 6 set @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 3′ b/s
Workout
EMOM 15’
1st – 10 free HS Shoulder Tap + 1 C&J @60% 1RM
2nd – 20 Wall Ball
3rd – 50% of Ring Dips
HS Shoulder Tap
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
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
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
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
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
-
8 Prone Shoulder Angel
-
8 BB Bent Over Row (2″ hold @Top)
- 10″+8 Single Leg Glute Bridge Pallof Press
Prone Shoulder Angel
BB Bent Over Row
Single Leg Glute Bridge Pallof Press
Power
Yoga Barbell – Squat
Hip Pull + Hip Snatch (catch&go)
(1+1) x 3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 3′
(1+1) x 2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 3′
(1+1) @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
rest 3′
(1+1) x 2 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 2 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 3′
(1+1) x 3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1+1) x 3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Strength
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
[/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
Workout
AMRAP 7’
40/32 Cal Erg
20 Box Jump
40 Double Unders
20 alt. Dumbbell Snatch 22,5/15Kg
Rest 3’ x 3 set
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
Thursday
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
- 5+5+5 3 Pos. Squat Band Face Pull
- 10 Hollow Leg-Arm Alternate
- 10 Kneeling Squat Eccentric
3 Pos. Squat Band Face Pull
Hollow Leg-Arm Alternate
Kneeling Squat Eccentric
Animal Flow
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
Lateral Ape
Gymnastic Skills
Gymnastic Strength
Handstand Strength 2.0
2 Sets of:
Tabata – Inverted Burpees to Handstand
Workout
3 Rounds For Quality – Work up to 80% MHR
100 Double Unders
20 alt. Figure 4 Lunges
20 Walking Push-ups
20 Hollow to Handstand
20 alt. Bear Crab Roll
Figure 4 Lunges
Walking Push-ups
Hollow to Handstand
Bear Crab Roll
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
[/um_show_content]
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′
Friday
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
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.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
General Warmup
2 Sets for Quality
- 6+6 Single Leg SLDL with PVC
- 10 Lateral Hops
Single Leg SLDL with PVC
Lateral Hops
2 Sets for Quality
- 4/6 Half Strict Pull Ups (2″ Hold)
- 6/8 Single Arm Band Complex
Half Strict Pull Ups
Single Arm Band Complex
Power
Yoga Barbell – Push&Pull
Clean&Jerk – Any Style
Every 30″ for 3′
1+1 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
Every 30″ for 3′
1+1 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
Every 30″ for 3′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Clean Pull + Hang Clean Pull + Shrug
Every 90″ x 9′
1+2+3 @ [percent value=’90’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
Work Capacity
5 Rounds For Time
6 Ring Muscle Ups
6 Squat Clean Thrusters @60/40Kg
[/workout_short]
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
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
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
-
8 Prone Shoulder Angel
-
10m Step Heel to Toes
- 12 Tall Kneeling Hip Extension Banded
Prone Shoulder Angel
Heel to Toes
Tall Kneeling Hip Extension Banded
Power Endurance
Yoga Barbell – Swing Snatch
Hang Power Snatch – any Style
Every 2′ for 6′
Hang Power Snatch
8 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Snatch
8 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 6′
Hang Power Snatch
8 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Bench Press – 3rd Rep Tempo 3.3.X.1
3 @ [percent value=’52’ of=’bench-press’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’62’ of=’bench-press’ in=’kg’][/percent]
rest 2′
3 @ [percent value=’72’ of=’bench-press’ in=’kg’][/percent]
rest 2′
3 x 3 @ [percent value=’77’ of=’bench-press’ in=’kg’][/percent]
rest 3′ b/s
Work Capacity
AMRAP 20’
30 Cal Erg
20 Front Facing Burpees
10 Deadlift @100/70Kg
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