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
6 x 6 reps @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Hip Thrust
4 x 8 reps
Load By Feel
Skills
Kettlebell Flow
Da Vinci – For Quality
5′ Work – 1′ Rest
4′ Work – 45″ Rest
3′ Work – 30″ Rest
2′ Work – 15″ Rest
1′ Work
Da Vinci
Workout
WC1: For Time
30″ ON – 30″ OFF x 10 Set of
10 m Handstand Walk then
Max reps Over Head Squat 60/35 Kg
REST 2′
30″ ON – 30″ OFF x 10 Set of
8 Shoulder to Overhead 60/35 Kg
Max Calories Bike Erg Standing – Damper 10/8[/workout_short]
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
Gymnastic Strength
Core Conditioning
3 Waves of:
1′ Blocks L-press
1′ Box Full Plank Shift (Straddle Version)
1’Blocks Straddle V-sit
Jumping Rope
Newbie
6 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
AMRAP
1’20” Max effort Double Unders
rest 2′ x 4 set
Lactic
AMRAP 2′
10 Air Squat
10 Air Squat Jump
10 Burpees
10 Push-ups
10 Mountain Climbers
Rest 30″
AMRAP 2′
10 Front Squat 40/30Kg
10 Thrusters 40/30Kg
10 Burpees
10 Push-ups
10 Mountain Climbers
Rest 1′
AMRAP 2′
10 Front Squat 40/30Kg
10 Thrusters 40/30Kg
10 Ground to Overhead 40/30Kg
10 Clapping Push-ups
10 Box Jump Over
Rest 1’30”
AMRAP 2′
10 Front Squat 40/30Kg
10 Thrusters 40/30Kg
10 Ground to Overhead 40/30Kg
10 HSPU
10 Burpees Box Jump Over
Workout
3 Rounds For Time
12 Step Over Box Single Dumbbell 22,5/15Kg
6 Bar Muscle Ups
Rest 30″ b/s
Then
rest 1’30”
6 Rounds For Time
3 Ring Muscle Ups
3 Deficit HSPU (-10cm)
Rest 30″ b/s
Functional Strength
Hypertrophy Training
4 Sets of:
8 Hammer Front Raises
8 Hammer Lateral Raises
8 Diagonal Raises
8 Arnold Press
Then switch side
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′
For Time
20 TTB
15m Handstand Walk
10 Squat Snatch @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
Rest as needed
Mid-Sumo Deadlift
6 x 6 reps @ [percent value=’80’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s
Skills
Kettlebell Flow
Montesicuro
5′ AMRAP – Smooth pace
1′ rest x 3 set
Montesicuro
Workout
AMRAP 20′
30 A. Swings 24/16Kg
20 alt. Kettlebell Step Up
10 D-Ball Clean 50/30kg or Power Clean 70/45Kg
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
Handstand Strength
3 Waves of:
2′ Practice Kick to Hand-stand (Tuck Version)
2′ Practice Box Press to Hand-stand
2′ Practice Broomstick Straddle Handstand
Jumping Rope
Newbie
20 Rounds of
3 Low Jump Single Unders
3 Double Unders
no rest if possible
Advanced
For Time
40 Unbroken Double Unders
Aerobic Capacity
Choose one of Monostructural or mix them
Rower
3 Rounds – Pace 2K + 10″
1000-800-600-400-200 m
Rest 30″ between sets
Rest 2″ between rounds
Bike Erg
3 Rounds – Pace 2K + 10”
2000-1600-1200-800-400 m
Rest 30″ between sets
Rest 2′ between rounds
Ski Erg
3 Rounds – Pace 2K + 10”
1000-800-600-400-200 m
Rest 30″ between sets
Rest 2′ between rounds
Functional Strength
Hypertrophy Training
4 Sets of:
12 Suitcase Deficit Split Squat
12 Suitcase Elevated Cossack Squat
12 Front Rack Squat
Then switch side
2’ rest between each 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
6 x 6 reps @ [percent value=’80’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Bent Over Row Supinated Grip
4 x 8 Load By Feel
Skills
Kettlebell Flow – Something Else
AMRAP 20′
5 Russian Swings Right
5 Russian Swings Left
5 Clean Right
5 Clean Left
5 Snatch Right
5 Snatch Left
5 Jerk Right
5 Jerk Left
Workout
15 Rounds For Time
1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] 10 Toes to Bar
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
(1 Power Clean & jerk + 1 Power Snatch) x 6 set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]
rest 1’30
(1 Power Clean & jerk + 1 Power Snatch) x 5 set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1’30
(1 Power Clean & jerk + 1 Power Snatch) x 4 set @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1 Power Clean & jerk + 1 Power Snatch) x 3 set @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest 1′
(1 Power Clean & jerk + 1 Power Snatch) x 2 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″
(1 Power Clean & jerk + 1 Power Snatch) @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
Skill
Gymnastic Strength
Core Conditioning
3 Waves of:
Montesicuro
2’ rest between waves
Workout
AMRAP 20’
20 Wall Ball
20 DU
20 Cal Row
20 DU
20 Burpees Box Jump Ove
20 DU
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′