Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 20″+20″ Elbow Plank Star
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
Elbow Plank Star
FitBall Elbow Plank Rotation
FitBall LCHE
2 Sets “For Quality”:
8 + 8 Goblet Skater Squat (16/12 kg) – Tempo 3.3.1.1
30″ rest
8 + 8 Rotational Back Extension – 3″ Hold Top Position
30″ rest
Reserved for ON AIR
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1′ rest b/s
Goblet Skater Squat
Rotational Back Extension
Reserved for ON AIR
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Split Stance Barbell Shoulder Press
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Strength & Strength Endurance (SE)
Back Squat
4×2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
Aerobic Power & Lactic Training (AP)
Max Effort of
25 Cal Ski Erg
then
max effort Unbroken HSPU
rest 3′
25 Double Kettlebells Deadlift
then
max distance Bike Erg sub 1:35/1:43
rest 3′
25 Cal Row
then
max effort unbroken Thrustes 70/45Kg
Work Capacity (WC)
For time
6.9.12 Squat Snatch @40/25Kg – Pull-ups
250m Ski Erg
rest 3′
For time
250m Ski Erg
12.9.6 Wall Ball 15/9Kg – SDHP 40/25Kg
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Ankle Mobility – Part 2
Activation (AT)
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
2 Rounds – Increase pace across Rounds
10 cal Assault Bike
1 + 1 Single Kettlebell Clean Complex (16/12 kg)
5 Burpees Toes to Ring
Single Kettlebell Clean Complex
Power & Power Endurance (PE)
For Time
200m Run
2 Squat Clean @ 110/75Kg
rest 1:1 x 5 set
Work Capacity (WC)
3 Rounds for Time
2 Ring Muscle Ups
4 Step Over Box 2×22,5/15Kg
8 Dumbbell Snatch 30/22,5Kg (4+4)
rest 3′
3 Rounds for Time
2 BMU
4 Alt. Pistol Squat
8 Kettlebell Snatch 32/24Kg (4+4)
Aerobic Capacity (AC)
30′ for Quality pace
Mix Easy pace monostructural elements @ 70% of your MHR
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
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
Ankle Mobility – Part 3
Activation (AT)
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
2 Sets “For Quality”:
8 + 8 Single Dumbbell Single Leg Homolateral Rumenian Deadlift Clean and Press (15/10 kg)
30″ rest
8 + 8 Single Dumbbell Muscle Snatch Bottom pos. (15/10 kg)
30″ rest b/s
Single Dumbbell Single Leg Homolateral Rumenian Deadlift Clean and Press
Single Dumbbell Muscle Snatch Bottom pos.
Power & Power Endurance (PE)
Every 2′ for 16′
2 Snatch From low Blocks – Below the knees @ [percent value=’68’ of=’snatch’ in=’kg’][/percent]
Aerobic Power & Lactic Training (AP)
Every 4′ for 24′
From 8″ to 10″ sprint on Assault Bike
then
active recovery easy spin
Swim Session (SW)
For Quality
25-30′ Distensive and relaxing Swim
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
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
Thursday
Mobility (MO)
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.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold