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.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 12 Plank with Trunk Rotation 1″Hold @Top
- 12 Cossack to Cossack 1″Hold @Bottom
- 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Cossack to Cossack
3 Position Squat Face Pull
Muscular Endurance
For Quality
30″ Right Leg Wall Sit
10″ rest
30″ max Right Leg Step Up on 50cm box w/ light Dumbbell/Kettlebell/Object
10″ rest
20″ Right Leg Wall Sit
10″ rest
20″ max Right Leg Step Up on 50cm box w/ light Dumbbell/Kettlebell/Object
10″ rest
10″ Right Leg Wall Sit
10″ rest
10″ max Right Leg Step Up on 50cm box w/ light Dumbbell/Kettlebell/Object
rest 1′
30″ Left Leg Wall Sit
10″ rest
30″ max Left Leg Step Up on 50cm box w/ light Dumbbell/Kettlebell/Object
10″ rest
20″ Left Leg Wall Sit
10″ rest
20″ max Left Leg Step Up on 50cm box w/ light Dumbbell/Kettlebell/Object
10″ rest
10″ Left Leg Wall Sit
10″ rest
10″ max Left Leg Step Up on 50cm box w/ light Dumbbell/Kettlebell/Object
SIT/HIIT/MICT
Kettlebell Cycling
5 set of 1’30” on – 30″ off – qualitative AMRAP of
Kettlebell Long Cycle
Target is don’t drop the Kettlebell not perform high number of repetition.
5 set of 1’30” on – 30″ off – qualitative AMRAP of
Single Kettlebell Snatch
Sport Specific
10′ Quality work
15 Box(chair) step up – box step down 60/50cm
20″ Handstand hold face to wall
10 Ring row / Table row
20″ Right Side Lateral Plank
5 Candlestick to Handstand (free or wall)
20″ Left Side Lateral Plank
5 Round of
75 Double Unders
15 Kettlebell Swing
200m Run
15 Toes to Ring
Rest 2:1 x 5 Set
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
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
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Muscular Endurance
4′ EMOM
Odd: 30″ Active hang on bar/ring
Even: 30″ Double Dumbbell farmer carry
rest 2′ x 2 set
3 Rounds for Quality
30″ Isometric Low Ring Glute Brige
no rest
30″ Low Ring Leg Curl
2′ rest b/r
SIT/HIIT/MICT
AMRAP 2’30” ON – 1’15” OFF – go every 4′ x 8 set
2 round of
20m Shuttle Run (10+10)
8 Burpees Broad Jump 1,5/1m
8 Single Dumbbell Hang Squat Clean Thrusters (Hang Clusters) 30/22,5Kg
20m Shuttle Run (10+10)
8 Burpees Broad Jump 1,5/1m
max effort Single Dumbbell Thrusters 30/22,5Kg
[/workout_short]
Sport Specific
10′ For Quality – Ladder 3-6-9-12…
Diamond Push Up
Medball Sit Up
Deck Squat
Medball Clean
Monostructural
Run
2′ Rasy pace @ [percent value=’60’ of=’ex-test-run’ in=’km/h’][/percent]
1′ Moderate pace @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
30″ hard pace @ [percent value=’100′ of=’ex-test-run’ in=’km/h’][/percent]
no rest x 5 set
then 1′ rest
800m Run @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
rest 1’30
800m Run @ [percent value=’80’ of=’ex-test-run’ in=’km/h’][/percent]
– Jog –> Zone 1/2 (Recovery training)
– Easy pace –> Zone 2/low 3 (Aerobic Zone)
– Moderate pace –> Zone 3/low 4 (Anaerobic Threshold)
– Hard pace –> Zone 4/5 (High Intensity)
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.
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
- 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
Muscular Endurance
For Quality
30″ Pike Handstand Hold on Double Dumbbells
10″ rest
30″ max Seated Double Dumbbell Press
10″ rest
20″ Pike Handstand Hold on Double Dumbbells
10″ rest
20″ max Seated Double Dumbbell Press
10″ rest
10″ Pike Handstand Hold on Double Dumbbells
10″ rest
10″ max Seated Double Dumbbell Press
2′ Rest
30″ Hand Release Push Up
10″ rest
30″ Double Dumbbell Tall Kneeling French Press
10″ rest
20″ Hand Release Push Up
10″ rest
20″ Double Dumbbell Tall Kneeling French Pres
10″ rest
10″ Hand Release Push Up
10″ rest
10″ Double Dumbbell Tall Kneeling French Press
SIT/HIIT/MICT
AMRAP 4′
14 Hang Clean&Jerk 43/30 kg
14 Wall Ball 9/6 kg
11 Hang Clean&Jerk 43/30 kg
11 Wall Ball 9/6 kg
7 Hang Clean&Jerk 43/30 kg
7 Wall Ball 9/6 kg
then Max cal Bike Erg
rest 2′ x 4 set
Try to hit over 3.0 of AnTe, so keep going until reach the target. You can also start new round when your Heart Rate reach Zone 1/2
Sport Specific
10′ For Quality
20″ + 20″ Half Kneeling Palloff Press Hold
20 Glute Bridge
10+10 Single Leg Jump Over Bench
10 Alternated Shoulder Tap (Free or Wall)
For Time
3 Rounds of
[percent value=’25’ of=’c2b-in-2′ in=”] Chest to Bar [/percent] 8+8 Single Dumbbell Overhead Squat @25/17,5Kg
then 1′ rest
3 Rounds of
16m Handstand Walk
6+6 Single Dumbbell Devil Press
then 1′ rest
3 Rounds of
8 Burpees Bar Muscle-ups
4 Dumbbell Man Makers
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
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
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 12 Straight Arms Band Pull Down in Hinge Position
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
TK Goblet Band Hip Extension
Goblet Sumo Squat
Muscular Endurance
For Quality
Every 2′ for 12′
odd set
20 Strict High Pull @empty bar
10 Ring Row
even set:
20 Strict Shoulder Press @empty bar
10 Ring Push-ups
SIT/HIIT/MICT
AMRAP 1′
10 Box Jump Over
10 Thrusters @[percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
max double unders
rest 1′
AMRAP 45″
8 Box Jump Over
8 Thrusters @[percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
max double unders
rest 45″
AMRAP 30″
6 Box Jump Over
6 Thrusters @[percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
max double unders
3′ of active rest @ zone 2/3′ x 3 waves
Sport Specific
For Time
1 Seated L-Sit Legless Rope Climb or 5 L-Sit Strict Chin-ups
3 Man Makers
400m Run or 500m Row
50 Pull-ups or Let me Up
400m Run or 500m Row
3 Man Makers
1 Seated L-Sit Legless Rope Climb or 5 L-Sit Strict Chin-ups
30′ For Quality – 40″ ON 20″ OFF
30 Russian Swings 24/16Kf
20 Step Over Box Single Dumbbell 22,5/15Kg
10 V-ups
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.
Ankle Mobility – Part 3
General Warmup
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
Muscular Endurance
For Quality
21 Supine Grip Clean & Push Press @35/25Kg
15 Curl & Push Press @35/25Kg
9 Tall Kneeling Curl & Press @35/25Kg
rest 1:1
9 Tall Kneeling Curl & Press @35/25Kg
15 Curl & Push Press @35/25Kg
21 Supine Grip Clean & Push Press @35/25Kg
SIT/HIIT/MICT
For Tons
2′ right arm Kettlebell Snatch
2′ left arm Kettlebell Snatch
30″ right arm Kettlebell Snatch
30″ left arm Kettlebell Snatch
1’30 right arm Kettlebell Snatch
1’30 left arm Kettlebell Snatch
1′ right arm Kettlebell Snatch
1′ left arm Kettlebell Snatch
Sport Specific
3 Rounds For Time
20m Overhead Walking Lunges 40/25Kg
10 Front Facing Burpees
10 Bar Muscle Ups
10 Front Facing Burpees
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