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Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

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Monday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

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
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 4+4 Bear Crab Roll
  2. 12 Tall Kneeling Face Pull with Band
  3. 8 Toe Touch Squat
Bear Crab Roll
Video
Tall Kneeling Face Pull with Band
Video
Toe Touch Squat
Video

Plyometrics

3 Sets for Quality
  1. 15/20 Two Foot Hops (Try to reactive work with foot)
  2. 6/8 Forward Power Hops (Try reach max vertical height)
Two Foot Hops
Video
Forward Power Hops
Video

Yoga Barbell Routine

Reserved for ONAIR

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Yoga Barbell – Swing Snatch
Video

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Power

Reserved for ONAIR

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Snatch Grip Behind the Neck Thrusters

10 x 3 set @ @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 90″ b/s

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Squat Snatch – 3″ pause in bottom position

1+1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 90″
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest rest 90″
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 3′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 90″
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest rest 90″
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest rest 90″
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 3′
1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 90″
1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest rest 90″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest rest 90″
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Strength Endurance

Reserved for ONAIR

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20″ ON – 20″ OFF
4 set of

max Double Dumbbell Squat 2×30/22,5Kg

no rest

4 set of

max Double Dumbbells Push Press 2×30/22,5Kg

no rest

4 set of

max Double Dumbbells Hang Clean 2×30/22,5Kg

Notes. Scale Dumbbell’s weight if needed. Work @rpe 8 as a 10′ AMRAP workout

2′ rest then

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AMRAP

20″ max Double Dumbbell Squat 2×30/22,5Kg
20″ rest
20″ max Double Dumbbells Push Press 2×30/22,5Kg
20″ rest
20″ max Double Dumbbells Hang Clean 2×30/22,5Kg
20″ rest x 4 set

Notes. Scale Dumbbell weight if needed. Work @rpe 8 as 10′ AMRAP workout

Sport Specific

3 Rounds For Time

[percent value=’40’ of=’ring-muscle-ups-in-2′ in=”]Ring Muscle Ups[/percent] 250m Row @[percent value=’100′ of=’ex-test-rower’ in=’Watts’][/percent]

Stretching & Mobility

Full Body Stretching and Deload N.3
Video

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:

  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

Video
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Tuesday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Squat Routine
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine N.2
Video

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
Video

General Warmup

2 Sets for Quality
  1. 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
  2. 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
  3. 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Video
Bear Crawl Hip Internal Rotation
Video
Squat Position Pallof Press
Video

Yoga Barbell Routine

Reserved for ONAIR

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Yoga Barbell – Back Squat
Video

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Strength

Back Squat – only 1st rep tempo 5.0.5
Reserved for ONAIR

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2×12 Reps [percent value=’40’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

[/um_show_content] 3×8 Reps [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Bench Press – only 1st rep tempo 5.0.5
Reserved for ONAIR

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2×12 Reps [percent value=’40’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

[/um_show_content] 3×8 Reps [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

SIT/HIIT/MICT

AMRAP 3′

400m Bike Erg @[percent value=’150′ of=’ex-test-bike-erg’ in=’Watts’][/percent] 15 Toes to Bar
12 alt. Dumbbell Snatch @22,5/15Kg
9 Dumbbell Facing Burpees
rest 1’30 x 5 set

Reserved for ONAIR

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Heart Rate Guided Option. Rest until HR drop back to Zone 2/3 and restart the 3′ AMRAP
Firstbeat Guided Option. Continue until Anaerobic Training Effect Hit over 3.0

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Monostructural

Row

45′ @ [percent value=’60’ of=’ex-test-rower’ in=’Watt’][/percent]

Reserved for ONAIR

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Heart Rate Guided Option. Keep Going and try to maintain Zone 2/3.
Firstbeat Guided Option. Continue until Aerobic Training Effect Hit over 3.2.

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OR

Run

45′ @ [percent value=’70’ of=’ex-test-run’ in=’km/h’][/percent] – Easy pace

Notes.
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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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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
Video

Routine

Lower Body Mobility Routine N.2
Video

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
Video

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
  1. 10 Alt. HALO power position (Building sets)
  2. 6/8 Power Position Band Scapula Rotation + Extension
  3. 12 Alt. Side KickThrough
HALO power position
Video
Power Position Band Scapula Rotation + Extension
Video
Side KickThrough
Video

Plyometrics

3 Sets for Quality
  1. 6/8 Drop Box Bottom Position Hold 2″ each reps
  2. 10/12 Bench Over Hops (Try to reactive work with foot)
Drop Box Bottom Position Hold
Video
Bench Over Hops
Video

Power

Reserved for ONAIR

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Tall Clean+ Push Press

5+5 x 3 sets @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 90″ b/s

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Power Clean & Jerk – catch&go are not allowed

1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 90″
1+1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest rest 90″
1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest rest 90″
1+1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 90″
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest rest 90″
1+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest rest 90″
1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 90″
1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest rest 90″
1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest rest 90″
1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

Power Endurance

Every 45″ for 3′

[percent value=’66’ of=’thrusters-in-8′ in=”]Thrusters[/percent] @ 45/30Kg
rest 1’30 x 3 set

Sport Specific

For Time

21-18-15-12-9-6-3
GHD Situps

[percent value=’17’ of=’c2b-in-2′ in=”]Chest to Bar[/percent]

Stretching & Mobility

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Thursday

Mobility & Myofascial Release

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
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Friday

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

Video

Routine

Foot Care Routine
Video

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
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Video
Straight Arms Band Pull Down in Hinge Position
Video
Single Leg SLDL with PVC
Video

Strength

Deadlift – only 1st rep tempo 5.0.5
Reserved for ONAIR

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2×10 Reps [percent value=’40’ of=’deadlift’ in=’kg’][/percent] rest 2′ b/s

[/um_show_content] 3×6 Reps [percent value=’60’ of=’deadlift’ in=’kg’][/percent] rest 2′ b/s

Strength Endurance

EMOM 12′

1st – [percent value=’33’ of=’maxpull-ups’ in=”]Strict Pull ups[/percent] 2nd – [percent value=’33’ of=’strict-handstand-push-ups’ in=”]Strict HSPU[/percent]

Reserved for ONAIR

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Accumulate

20 Strict Deficit HSPU
40 Strict Chin-ups

Notes. Every time you broke set, change exercise.
Deficit – Men: 15cm – Women: 10cm

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Sport Specific

AMRAP 20′

30 Double Unders
20 Single Dumbbell Overhead Squat @ 22,5/15Kg
10 alt. Devil Press Single Dumbbell @ 22,5/15Kg
5 Bar Muscle Ups
Set the timer as a “Every 2′ for 20′”

Before the end of every 2′ set you must complete

150m Row
6 Burpees Over the Erg

Notes. If you don’t complete Row and Burpees before the end of the set start next round with 30 Situps

Stretching & Mobility

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

Video
Full Body Stretching and Deload N.3
Video

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′

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Saturday

Myofascial Release

Take your time to release your Upper Body

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

General Warmup

2 Sets for Quality
  1. 6/8 Walking Push ups
  2. 30″ Scapula Pull Up Hold
  3. 4 Half Strict Pull Up Tempo 3-1-1-5
Walking Push ups
Video
Scapula Pull Up Hold
Video
Half Strict Pull Ups
Video

Gymnastic Skill Development

For Quality

10 – 8 – 6 – 4 – 2
Strict Ring Dip + Leg Raise
Alt. Ring Transition – Tuck Version

Ring Leg Raise
Video
Ring Transition – Tuck Version
Video
Reserved for ONAIR

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Practice the Overcome the Obstacle

10 Handstand Plate Overcome – 5Kg
Rest 1′
10 Handstand Plate Overcome – 10Kg
Rest 1′
5 Handstand Plate Overcome – 15Kg
Rest 1′
5 Handstand Plate Overcome – 20Kg
Rest 1′
5 Handstand Plate Overcome – 20Kg + 5Kg
Rest 1′
5 Handstand Plate Overcome – 20Kg + 10Kg
…
Increase height until you can.

Scaled Verson – Step Up
Video
Notes. For each repetition start and finish 1m before and after the obstacle
Notes. Scaled Version: Wall Handstand Step Up

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Power

Reserved for ONAIR

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Hang Muscle Snatch

2 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′ x 4 set

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Hang Power Snatch
Every 2′ for 16′

3 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]

SIT/HIIT/MICT

45′ Running Clock:

12″ Assault Bike @ [percent value=’250′ of=’ex-test-bike-erg’ in=’Watt’][/percent] 8 Burpees
1′ rest b/ bouts

Notes. Terminate workout when:
– you begin to compensate biomechanically;
– breathing cannot get back down to baseline during rest
– you can no longer elicit [percent value=’250′ of=’ex-test-bike-erg’ in=’Watt’][/percent] When you fail, in the remaining time cool down until 45:00 by easy monostructural elements. Increasing wattage you risk lost in muscle coordination. This type of work is one of the best ways to increase mitochondrial biogenesis and density.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

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

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

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