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

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

Squat Routine

Notes. Follow routine step by step.

2 Sets for Quality

1. 20″+20″ Single Arm Ring Row
2. 10m Inchworm
3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge

Single Arm Ring Row

Inchworm

Elevated Single Leg Hip Bridge

NOTE

Increase intensity and load, start from empty bar

Every 3′ for 30′

[percent value=’50’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 50 Double Unders[percent value=’50’ of=’snatch-in-8′ in=’reps’]Snatch @43/30Kg [/percent] 10/8 Cal Row

Bench Press

Ramping by triple up to [percent value=’50’ of=’bench-press’ in=’kg’][/percent]

Bench Press – tempo 2.2.X

6 x 3 reps @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

For Time – 30″ ON – 30″ OFF

20 alt. Dumbbell Snatch @22,5/15Kg
10 Bar Muscle Ups
20 Toes to Ring
10 Strict HSPU
20 Wall Ball
10m Handstand Walk
20 Cal Assault Bike

Stretching EMOM – Lower Body

Stretching EMOM – Upper Body

Bodyweight Routine N.2

Notes. Follow routine step by step.

2 Sets for Quality

1. 10 Banded Sumo Good Morning
2. 12 Alt Plank spiderman (1″ hold knee @Top)
3. 10 Box Step up
4. 6/5 Cal Bike Erg

Plank Spiderman

Banded Sumo Good Morning

Every 3′ for 30′

[percent value=’50’ of=’bar-facing-burpees-in-8′ in=’reps’] Bar Facing Burpees [/percent] 15 Box Jump[percent value=’50’ of=’bar-facing-burpees-in-8′ in=’reps’] Bar Facing Burpees [/percent] 10/8 Cal Bike Erg

Back Squat

Ramping by triple up to [percent value=’50’ of=’backsquat’ in=’kg’][/percent]

Back Squat – tempo 2.2.X

6 x 3 reps @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Free Handstand Push-ups Skill Development

Wall Handstand

3 x 20″ ON – 20″ OFF

Free Handstand

3 x 10″ into 1 square meters
rest as needed b/s

Free Tripod Practice

3 x 20″ Tripod balancing yourself

Wall Facing Strict HSPU

Accumulate 8-10 reps

Wall Facing Kipping HSPU

Accumulate 8-10 reps

Wall Facing Kipping HSPU + Handstand Walk

Accumulate 8-10 reps + 2-3m

Freestanding HSPU

10′ Work

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

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 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 

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 

Ankle Mobility – Part 2

2 Sets for Quality

1. 10″+8 Single Leg Glute Bridge Pallof Press (each side)
2. 5/6 Supinated Grip Bar Strict K2C
3. 8+8 Standing Position Diagonal Pull

Single Leg Glute Bridge Pallof Press

Supinated Grip Bar Strict K2C

Standing Position Diagonal Pull

NOTE

Increase intensity and load, start from empty bar

Every 3′ for 30′

[percent value=’50’ of=’thrusters-in-8′ in=’reps’]Thrusters @50/35Kg [/percent] 10 Toes to Bar[percent value=’50’ of=’thrusters-in-8′ in=’reps’]Thrusters @50/35Kg [/percent] 200m Run

Deadlift

Ramping by triple up to [percent value=’50’ of=’deadlift’ in=’kg’][/percent]

Deadlift – tempo X.1.3

6 x 3 reps @ [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 1’30 b/s

Heavy Kettlebell/Dumbbell Hang Snatch

10″ ON – 20″ OFF of max reps left arm x 5 set
rest 1′
10″ ON – 20″ OFF of max reps right arm x 5 set
rest 1′ x 2 waves

Full Body Stretching and Deload N.2

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