Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
If you need, do some aerobic stuff before mobility routine
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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 2
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
- 4 Goblet Squat Tempo 3-5-1-1
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
Strength
Back Squat
5 x 8 reps @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Hip Thrust
3 x 10 reps
Load By Feel
Skills
Kettlebell Flow
Giulia – EMOM 18′
1st) 1 Right + 1 Left + 1 Right
2nd) 1 Left + 1 Right + 1 Left
3rd) 1 Right + 1 Left
Giulia
Workout
24-21-18-15-12-9-6-3 For Time
SDHP @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] Front Burpees OTB
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
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
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.
General Warmup
2 Sets for Quality
- 8+8+8 TK Scapula Band
- 30″ Hollow Hold
- 10m Toes Walk
TK Scapula Band
Toes Walk
Skills
Core Conditioning 4.0
5 Sets of:
20” Hollow Rocks
20” Superman Rocks
20” 45° Handstand
1’ rest between set
Jumping Rope
Newbie
20 Rounds of
4 Low Jump Single Unders
2 Double Unders
no rest if possible
Advanced
For Time
30 Unbroken Double Unders
Lactic
2 Rounds of:
20” Toes to Bar
5” Transition
20” Box Jump Over
Rest 20”
20” max Legless Rope Climb or Chin-ups
5” Transition
20” Double Dumbbells Thrusters 2×22,5/15Kg
Rest 1’ x 4 sets
Workout
AMRAP 4’
2-4-6-8… Strict HSPU
2-4-6-8… Strict Pull-ups
Rest 1’
AMRAP 4’
…continue from last reps… HSPU
GHD Situps
Functional Strength
Hypertrophy Training
4 Sets of:
12 High Elbow Face Pull
12 Elbow Face Pull
12 Bent Pull Down
12 Pull Down
12 Fly Pull
2’ rest between sets
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 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
3 Rounds for Quality:
6 Hollow Rock
3 Inverted Burpees to Handstand
Strength
For Quality
Every 4′ for 12′
3 Rounds of
7 TTB
5m Handstand Walk
3 Squat Snatch @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
Rest as needed
Mid-Sumo Deadlift
5 x 8 reps @ [percent value=’70’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s
Skills
Turkish Get Ups
10 Reps x 16/8kg (5 Right and 5 Left)
rest 1′
8 Reps x 20/12kg (4 Right and 4 Left)
rest 1′
6 Reps x 24/16kg (3 Right and 3 Left)
rest 1′
4 Reps x 28/20kg (2 Right and 2 Left)
rest 1′
2 Reps x 32/24kg (1 Right and 1 Left)
Workout
EMOM 24’
- 50 Double Unders
- 15 Double Russian Swing 2×16/12kg
- 20 alt. Pistol Squat
- Rest
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.
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.
Skills
Gymnastic Strength
Core Conditioning
2 Waves of:
10 Hollow Rock (legs flex)
10 Hollow Sit-up
10” Hollow Hold
30” rest
15 Hollow Rock (legs flex)
15 Hollow Sit-up
15” Hollow Hold
30” rest
20 Hollow Rock (legs flex)
20 Hollow Sit-up
20” Hollow Hold
1’ rest
Jumping Rope
Newbie
5 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
[workout_short title=’TUE_DU1′ result_type=’reps’]
AMRAP
1′ Max effort Double Unders
rest 2′ x 5 set
[/workout_short]
Aerobic Capacity
3 Rounds For Time
1K Run
1K Row
1K Skierg
2K Bike Erg
Notes. Find a medium pace, don’t rush
Functional Strength
Hypertrophy Training
4 Sets of:
8 Reverse Curl
8 OUT Curl
8 IN Curl
8 Preacher Curl
Then switch side
2’ rest between sets
Swim Session
Open Water or Swimming Pool
Warm Up
2 Sets of:
200m Easy Crawl
100m Easy Backstroke
100m Breaststroke
Workout
1 x 600m – 2’20/100m pace
1′ Easy Breaststroke
Then
12 x 50m Crawl – Incremental Pace till 90% – Start at 2’10/100m and speed up by feel
45″ Easy Breaststroke b/s
Then, 3′ Full Recovery
400m – 2’10/100m pace
Cool Down
2′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy
2′ Recovery Breaststroke or Just Float Breathing
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′
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
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+6 High Table Rotation
- 6 Plank Walkout
- 8+8 Single Leg Hip Thrust (2″ Hold Top position each reps)
High Table Rotation
Plank Walkout
Single Leg Hip Thrust
Strength
Bench Press
5 x 8 reps @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Bent Over Row Supinated Grip
3×10 Load By Feel
Skills
Kettlebell Flow
Fort Abcoude – EMOM 15′
1 Right + 1 Left
Fort Abcoude
Workout
Lactic:
AMRAP 7’
10m Overhead Lunges @40/30Kg
10 Front Burpees Over Bar
10 Deadlift @40/30Kg
10 Front Burpees Over Bar
10 Power Snatch @40/25Kg
10 Front Burpees Over Bar
Rest 1:30 x 3 set
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
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
- 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
Strength
Midline Cycling
5 unbroken Rounds of
1+1+1 of BTN Push Press + Snatch Balance + Overhead Squat
@ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Rest 1’ x 5 set
Skill
Gymnastic Strength
Handstand Strength 2.1
Tabata
Inverted Burpees to Handstand
Workout
AMRAP 30’
10 Right arm single Dumbbell Push Press
10 Burpees
10 Double Dumbbells Deadlift
20 Double Unders
20 Puhs-ups
20 Alt. Double Dumbbells Lunges
10 Left arm single Dumbbell Push Press
10 Box Jump
10 Double Dumbbells hang Squat Clean
Notes. If you wanna do Team of Two, relay on exercise
Functional Strength
Hypertrophy Training
5 Sets of:
8 Tate Press
8 Close Grip Floor Press
8 Close Grip Skull Crusher
8 Power Over Head Triceps Curl
16 Alternated Kick Back
2’ rest between each 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′