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…
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
- 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 & Power Endurance
Behind the neck Push Press + Snatch Balance
1+1 x 5 set @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s
20′ Running Clock
5 Bar Facing Burpees
1 Squat Snatch attempt
Start @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] and add load every set [percent value=’5′ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance
Back Squat
1 MAV
Reserved for ONAIR
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Bench Press tempo 1.2.x.0
3-3-1-1-1 RPE 10
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Sport Specific
AMRAP 11′
15 Kettlebell A Swings 24/16Kg
30 Double Unders
Reserved for ONAIR
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rest 6′
AMRAP 11′
15 Push-ups
30 Air Squat
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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
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
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
Power & Power Endurance
3 Rounds
6 Ring Row[percent value=’30’ of=’strict-ring-dips’ in=”]Strict Ring Dip[/percent] [percent value=’30’ of=’strict-ring-dips’ in=”]Push Up[/percent]
Strength & Strength Endurance
Push Press
3-3-1-1-1 @ RPE 10
rest 3′
Sport Specific
Kettlebell Cycling Test – 20′ AMRAP of Single Kettlebell Snatch @ 16/12 kg
Safe Your Hands!!!
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
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.
Ankle Mobility – Part 3
General Warmup
2 Sets for Quality
- 12 Straight Arms Band Pull Down in Hinge Position
- 8 TK Goblet Band Hip Extension Tempo 3-0-X-3
- 4 Goblet Sumo Squat Tempo 3-5-1-1
Straight Arms Band Pull Down in Hinge Position
TK Goblet Band Hip Extension
Goblet Sumo Squat
Plyometrics
3 Sets for Quality
- 10/15m Toes Walk (core and back chain engaged)
- 10/12 Lateral Hops (Try reach max vertical height)
Toes Walk
Lateral Hops
Power & Power Endurance
Tall Clean + Front Squat
1+1 x 5 set @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30 b/s
20′ Running Clock
5 Toes to Bar or V-ups
1 Squat Clean attempt
Start @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] and add load every set [percent value=’5′ of=’squatclean’ in=’kg’][/percent]
Strength & Strength Endurance
Deadlift – no touch&go
Find your daily 3RM no touch and go.
rest 3′ b/s
Sport Specific
Sport Specific Endurance Test – 30′ AMRAP of
100 Double Under
400 m Run
20 Toes to Bar
500 m Row
30 Wall Ball @ 9/6 kg
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
Notes. Follow routine step by step.
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
Ankle Mobility – Part 3
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
- 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
Power & Power Endurance
Push jerk + Squat Jerk
1+1 x 5 set @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s
20′ Running Clock
5 Pull-ups
1 Jerk attempt
Start @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] and add load every set [percent value=’5′ of=’cleanjerk’ in=’kg’][/percent]
Muscular Endurance
For Quality – Grip Endurance
A)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
Rest 2:1 of A
B)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
Rest 2:1 of B
C)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
Rest 2:1 of C
D)Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg
3′ Rest
For Time – Accumulated
Max Time Bumper Pinch Grip Hold @ 2 x 15/10 kg – Score of First Section (A+B+C+D)
Every Break Perform 9 Double Dumbbell Hang Power Clean @ 2 x 22,5/15
Reserved for ONAIR
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4 Rounds for Quality – Harmstring Development
30″ + 30″ Single Leg GHD Sorensen Hold
30″ Rest
Max Qualitative Rep of Hip Thrust [percent value=’50’ of=’backsquat’ in=’kg’][/percent]
90″ Rest Between Set
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Sport Specific
2′ ON – 1′ OFF – Go Every 3′ for 21′
10 Toes to Bar
8 Pull-ups
6 Chest to Bar
4 Bar Muscle Ups
2 Pull-over
max Burpees Box Jump Over
Reserved for ONAIR
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3 Rounds for Quality
5+5 Banded Assisted one arm Strict Pull-ups (one arm on the bar and the other on the band)
5+5 Single Arm Deficit Strict HSPU (put only one arm on the deficit)
5+5 Single Foot Strict Toes to Bar
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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
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
- 10″+10 Squat Pos.Pallof Press (each side)
- 6+6 Single Arm Prone Angel
- 10″+8 Single Leg Straight Bridge (each side)
Squat Position Pallof Press
Single Arm Prone Angel
Single Leg Straight Bridge
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 @ [percent value=’110′ of=’snatch’ in=’kg’][/percent] rest 2′ b/s
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Strength & Strength Endurance
Paralympic Bench Press tempo 3.1.3.X
5×5 @ RPE 8
Sport Specific
30″ ON – 1’30 OFF – go every 2′ for 20′
max Burpees Ring Muscle Ups
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