Gym Lock

In questo mesociclo trovi 4 diversi programmi, Mixed Modality, Gymnastic, Engine & I love Lifting. Scegli il programma in base ai tuoi punti deboli. Continua a leggere…

Gym Lock
I ❤️ Lifting

Gym Lock
Build Engine

Gym Lock
Build Gymnastic

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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

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

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. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Plyometrics

3 Sets for Quality
  1. 10/15m Toes Walk (core and back chain engaged)
  2. 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Video
Lateral Hops
Video

Power & Power Endurance

Power Snatch

1+1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

Notes. 1+1 mean 1 drop and 1 rep again instead of 1+3 wich mean 1 drop and 3 reps t&go
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Squat Snatch

1+2+2 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’72’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Strength & Strength Endurance

Back Squat

Ramping by double up to [percent value=’65’ of=’backsquat’ in=’kg’][/percent]

2 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′
Max Reps @ [percent value=’90’ of=’backsquat’ in=’kg’][/percent] @ rpe 8

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Bench Press tempo 1.2.x.0

4×6 reps @ [percent value=’75’ of=’bench-press’ in=’kg’][/percent]

[/um_show_content]

Strength & Power Endurance

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Strict Chest to Bar

3 x Max Reps – Hold chin 3” over the bar every set

[/um_show_content]

Stiff Leg Bar Muscle Up

Accumulate 10 Reps for quality then

10 Rounds For Time

5 Pull Up
3 Chest to Bar
1 Muscle Up

Notes. Every complex should be done in unbroken set

Sport Specific

Every 90″ For 6′

Row 40″ @ [percent value=’100′ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’65’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]

3′ rest

Every 90″ For 6′

Row 40″ @ [percent value=’90’ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’75’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/percent]

3′ rest

Every 90″ For 6′

Row 40″ @ [percent value=’80’ of=’ex-test-rower’ in=’Watt’][/percent] [percent value=’85’ of=’snatch-in-8′ in=”]Snatch @ 43/30 Kg [/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

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. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Skill Development

Accumulate 25 Reps of:

1 Inverted Burpees
1 Strict Handstand Push Up

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Flutter Kicks

10″ Sit on the floor
rest 30″
10″ Hanging on the bar
rest 30″
10″ Ring Top Dip Position
rest 30″ x 3 set

[/um_show_content]

Power & Power Endurance

Sumo Deadlift High Pull
Every 30″ for 3′

2 Front Facing Burpees
4 SDHP @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1’30

Every 30″ for 3′

10 Double Unders
4 SDHP @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1’30

Every 30″ for 3′

2 Box Jump Over
4 SDHP @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

SIT/HIIT/MICT

3 sets of AMRAP in 5′ – 45″ Rest between sets

Kettlebell “Macho Man” – 1 Round are Composed By
3 Double Kettlebell Hang Clean
3 Double Kettlebell Front Squat
3 Double Kettlebell Shoulder To Overhead

Target. Go unbroken, so choose the KB weight to perform all 5′ without dropping it.
Penalty for dropping the Kettlebell is [percent value=’60’ of=’bar-facing-burpees-in-8′ in=”]Kettlebell Facing Burpees[/percent]
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Dumbbell “Macho Man” – Death By Ladder…

This Workout stops at first Dumbbell Drop.

3 Double Dumbbell Hang Clean
3 Double Dumbbell Front Squat
3 Double Dumbbell Shoulder To Overhead
6 Double Dumbbell Hang Clean
6 Double Dumbbell Front Squat
6 Double Dumbbell Shoulder To Overhead
9 Double Dumbbell Hang Clean
9 Double Dumbbell Front Squat
9 Double Dumbbell Shoulder To Overhead
.
.

[/um_show_content]

Sport Specific

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

12′ AMRAP For Quality

4 Burpee Over Obstacle @120/100 cm
20″ Free Handstand Hold
2 Sandbag Over Obstacle @70/50 kg
20″ Ring L-Sit
1 Squat Snatch @[percent value=’85’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

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

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 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 
Ankle Mobility – Part 2
Video

General Warmup

2 Sets for Quality
  1. 12 Plank with Trunk Rotation 1″Hold @Top
  2. 12 Cossack to Cossack 1″Hold @Bottom 
  3. 5+5+5 3 Position Squat Face Pull
Plank with Trunk Rotation
Video
Cossack to Cossack
Video
3 Position Squat Face Pull
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

Power & Power Endurance

Power Clean

1+1+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+2+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+3+2 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+3+3 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent]

Notes. 1+1 mean 1 drop and 1 rep again instead of 1+3 wich mean 1 drop and 3 reps t&go
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Squat Clean

1+2+2 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+2+1 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1+1 @ [percent value=’78’ of=’squatclean’ in=’kg’][/percent]

[/um_show_content]

Strength & Power

Push Press

5×5 @ RPE 9
rest 2-3′

Sport Specific

For Time

42 Wall Ball 12/9Kg
21 Strict Handstand Push-ups
30 Wall Ball 12/9Kg
15 Strict HSPU
18 Wall Ball 12/9Kg
9 Strict HSPU

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

AMRAP 10′

1 Hang Snatch [percent value=’70’ of=’snatch’ in=’Kg’][/percent] 30 Double Unders
10 Toes to Bar
rest 30″

Notes. Add 1 Hang Snatch every completed set

[/um_show_content]

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

Myofascial Release

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Video

Thoracic Spine Mobility – Part 1

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

Pendolini – Ice Cream Makers

4 x 4 Reps For Quality

Notes. scale it putting a band under your feet
Gymnastic – Pendolini – ONAIR
Video
Gymnastics – Pendolino (scaled version) – ONAIR
Video

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
[on_comment_numbers]

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

Squat Routine
Video

Notes. Follow routine step by step.

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 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 12 Straight Arms Band Pull Down in Hinge Position
  2. 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
  3. 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
Video
TK Goblet Band Hip Extension
Video
Goblet Sumo Squat
Video

Strength & Power

Iron Cross
EMOM 9’

10” Banded Iron Cross Hold
rest 1′ x 8 set

Banded Iron Cross
Video

Strength & Strength Endurance

Deadlift – no touch&go

Ramping by double up to [percent value=’65’ of=’deadlift’ in=’kg’][/percent] 5×4 reps @ [percent value=’80’ of=’deadlift’ in=’kg’][/percent] rest 3′ b/s

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

then

Deadlift – tempo 3.1.0

1 @ [percent value=’83’ of=’deadlift’ in=’kg’][/percent] rest 3′
1 @ [percent value=’88’ of=’deadlift’ in=’kg’][/percent] rest 3′
1 @ [percent value=’90’ of=’deadlift’ in=’kg’][/percent]

[/um_show_content]

Sport Specific

[workout_short title=’FRI_WC1′ result_type=’reps’]

14′ For Tons
1 Unbroken Complex of

1 Deadlift
1 Hang Power Clean
1 Shoulder to Overhead
1 Thruster
1 Overhead Squat
then

2 Rounds of

5 Pull-ups
10 Push-ups
15 Air Squat

Notes. The score is total Kg lifted during complex, choose your load at beginning of the WOD

[/workout_short]

Leaderboard

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator,editor’]

Every 1:30 for 15′

Odd: 1 Right Turkish Get Up with empty Barbell + 10/8 Cal Erg
Even: 1 Left Turkish Get Up with empty Barbell + 5+5m Handstand Walk

[/um_show_content]

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′

[on_comment_numbers]

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 N.2
Video

Notes. Follow routine step by step.

Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 10″+10 Squat Pos.Pallof Press (each side)
  2. 6+6 Single Arm Prone Angel
  3. 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Video
Single Arm Prone Angel
Video
Single Leg Straight Bridge
Video

Gymnastic Skill Development

Pike Parallettes Handstand

3 x Max Effort

Pike Parallettes Handstand
Video
Reserved for ONAIR

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Freestanding Handstand Push Up

Practice 5’ then try your max unbroken reps in 10’

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Power & Power Endurance

Muscle Snatch

Ramping to [percent value=’60’ of=’snatch’ in=’kg’][/percent] then
8 x 1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Reserved for ONAIR

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Snatch Pull

3 x 1+1+1 @ [percent value=’105′ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

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SIT/HIIT

Bike Erg or Assault Bike

Easy Spin until reach Zone 3 of Cardiac BPM

then start below

30′ Running Clock:

14 V-ups
6 Dumbbell Devil Press @ 2×22,5/15 Kg
rest 30″
12 Hollow Rock
8 Double Dumbbell Step Up Over the box @ 2×22,5/15Kg
rest 30″
10 GHD Sit Up
10 Dumbbell Shoulder to Overhead @ 2×22,5/15 Kg

Notes. Active Rest 2’30” Easy Spin on BikeErg and Restart. Try to keep Cardiac Zone 3/low 4

Sport Specific

For TONS – CAP 10′
5 Rounds of
Unbroken Complex

4 Power Clean
2 Push Press
6 Front Squat

Notes. Score is total Kg lifted, Every Rounds must be done Unbroken

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

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
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