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
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
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
- 4+4 Bear Crab Roll
- 12 Tall Kneeling Face Pull with Band
- 8 Toe Touch Squat
Bear Crab Roll
Tall Kneeling Face Pull with Band
Toe Touch Squat
Plyometrics
3 Sets for Quality
- 15/20 Two Foot Hops (Try to reactive work with foot)
- 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Forward Power Hops
Yoga Barbell Routine
Yoga Barbell – Swing Snatch
Power
Snatch Grip Behind the Neck Thrusters + Behind the Neck Push Press + Overhead Squat
3+3+3 x 3 set @ @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 90″ b/s
Squat Snatch – 3″ pause in bottom position
1+1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest rest 90″
1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]
rest 3′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 90″
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]
rest 90″
1 @ [percent value=’82’ of=’snatch’ in=’kg’][/percent]
Power/Strength Endurance
1′ As Many Meters as Possible
Double Dumbbell Walking Lunges @ 2×30/22,5Kg
1′ rest
45″ As Many Meters as Possible
Double Dumbbell Walking Lunges @ 2×30/22,5Kg
1′ rest
30″ As Many Meters as Possible
Double Dumbbell Walking Lunges @ 2×30/22,5Kg
1′ rest
15″ As Many Meters as Possible
Double Dumbbell Walking Lunges @ 2×30/22,5Kg
Sport Specific
AMRAP 12′
2 Rounds of:
[percent value=’15’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 8 Power Clean @60/45Kg
2 Rounds of:
[percent value=’7′ of=’c2b-in-2′ in=”]Bar Muscle Ups[/percent] 8 Shoulder to Overhead @60/45Kg
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
Squat Routine
Notes. Follow routine step by step.
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
- 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
- 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
- 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Bear Crawl Hip Internal Rotation
Squat Position Pallof Press
Functionl Strength
Dynamic Load Movement
3 Sets of:
10 + 10 Half Kneeling Dynamic Mix Load Press – Light Weight
10 Dynamic Load Axle Bar or Barbell Thruster – Light Weight
2′ rest b/s
Half Kneeling Dynamic Mix Load Press
Dynamic Load Axle Bar Thruster
Full recovery then move on
3 Sets of:
30″ + 30″ Single Leg Banded Floor Hip Thrust – Green or Blu Band
12 Barbell Hip Thrust – Heavy Weight
Yoga Barbell Routine
Yoga Barbell – Back Squat
Strength
Back Squat – only 1st rep tempo 5.0.5
2×8 Reps [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
3×4 Reps [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Bench Press – only 1st rep tempo 5.0.5
2×8 Reps [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
3×4 Reps [percent value=’75’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
SIT/HIIT/MICT
AMRAP 3′
4 Thrusters @60/40Kg
10 Toes to Bar
40 Double Unders
rest 1’30 x 6 set
Monostructural
Row
45′ @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent]
OR
Run
45′ @ [percent value=’70’ of=’ex-test-run’ in=’km/h’][/percent] – Easy pace
Choose only one monostructural between Run or Row.
If you like to train into Cardiac Zones follow the pattern:
– 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
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
- 10 Alt. HALO power position (Building sets)
- 6/8 Power Position Band Scapula Rotation + Extension
- 12 Alt. Side KickThrough
HALO power position
Power Position Band Scapula Rotation + Extension
Side KickThrough
Plyometrics
3 Sets for Quality
- 6/8 Drop Box Bottom Position Hold 2″ each reps
- 10/12 Bench Over Hops (Try to reactive work with foot)
Drop Box Bottom Position Hold
Bench Over Hops
Power
Hang Power Clean + Behind the Neck Push Press + Clean&Jerk
3+3+3 x 3 sets @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s
Power Clean & Jerk – catch&go are not allowed
1+1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent]
rest 3′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
rest 90″
1 @ [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent]
Strength/Power Endurance
Every 45″ for 3′
2 Power Clean @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
2 Front Squat @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
2 Shoulder to Overhead @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
Add 1 rep every set until 5-5-5
rest 1’30 x 3 set
Sport Specific
AMRAP 9′
10 Box Jump Over
5 Strict HSPU
5+5m Handstand Walk[/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
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
Bodyweight Routine N.2
Notes. Follow routine step by step.
Monostructural
Run
400m Easy jog Only Nasal Breathing
1′ rest
400m Easy jog 1 breath every 10″
1′ rest
400m Moderate Pace
3′ rest
1 mile Run
1′ rest
4 x 400m Run @ 1-mile pace
rest 30″ b/s
then 1′ rest
800m easy jog
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
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
Gymnastic Skill Development
Body Tension
4 Full Plank Back Shift – Eccentric Phase 7″
4 Dragon Flag – Eccentric Phase 7″
x 3 Set – Rest 90″ b\s
Full Plank Back Shift
Dragon Flag
Handstand
10 + 10 Single Kettl./Dumbb. Shoulder Press 20/15 (or 15 push-ups as well)
20″ Bended Arms Handstand Hold
Rest 90″ x 4 set
Bended Arms Handstand Hold
EMOM 10′
1st: 1 Strict Toes to Bar + 1 Pullover
2nd: 2 Strict Toes to Bar + 1 Pullover
3rd: 3 Strict Toes to Bar + 1 Pullover
Etc…
SIT/HIIT/MICT
Kettlebell Cycling
10 left Arm Kettlebell Swings
10 right Arm Kettlebell Swings
8 left Arm Kettlebell Clean
8 right Arm Kettlebell Clean
6 left Arm Kettlebell Jerk
6 right Arm Kettlebell Jerk
4 left Arm Kettlebell Snatch
4 right Arm Kettlebell Snatch
2 left Arm Kettlebell Turkish Get-Ups
2 right Arm Kettlebell Turkish Get-Ups
rest 30″ x 3 set
Kettlebell HIIT
AMRAP 2′
10 Burpees Over Kettlebell
10 Goblet Squat
10+10 Kettlebell Shoulder to Overhead
rest 1′ x 5 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