Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Squat Routine
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 12 reps @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Hip Thrust
3 x 15 reps
Load By Feel
Skills
Kettlebell Flow
Barbo Flow II – EMOM 20′
1st – 1 Right + 1 Left + 1Right
2nd – 1 Left + 1 Right + 1 Left
3rd – 1 Right + 1 Left
4th – 1 Right
5th – 1 Left
Barbo Flow II
Workout
For Time
30 Power Clean @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
30 Pull-ups
20 Power Clean @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
20 Chest to Bar Pull-ups
10 Power Clean @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
10 Bar Muscle-ups
Functional Strength
Hypertrophy Training
4/5 Sets of:
30″ Banded Push Ups
30″ Lower Fly Pull
30″ Banded Chest Press
30″ Fly Chest Press
30″ Valley Press
2′ rest between sets
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
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
Bodyweight Routine N.2
General Warmup
2 Sets for Quality
- 8+8+8 TK Scapula Band
- 12 Alt Side KickThrough
- 30″ Hollow Hold
TK Scapula Band
Side KickThrough
Skills
Gymnastic Strength
Hand Stand Strength
Inverted TABATA (10” ON – 20” OFF)
Handstand Hold Arms Flex
Lactic
Lactic tolerance
For Time
1000m Row
2000m Bike Erg
rest 2′
For Time
2000m Bike Erg
1000m Ski Erg
rest 2′
For Time
1000m Ski Erg
1000m Row
Workout
AMRAP 12′
30 Wall Ball
rest 15″
30 A Swing 24/16Kg
rest 15″
30 Box Jump
rest 15″
Functional Strength
Hypertrophy Training
4/5 Sets of:
8 Glute Bridge Floor Press
8 Glute Bridge Elbowing Floor Press
8 Arnold Z Press
Then switch side
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′
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
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′
15 GHD Situps
10 m Handstand Walk / 20 Handstand Shoulder Taps
10 Overhead Squat @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
Rest 4′
Every 4′ for 12′
40″ ON / 20″ OFF
Strict HSPU
40″ ON / 20″ OFF
Strict Chin-ups
40″ ON / 20″ OFF
Strict T2B
1′ Rest
Skills
Kettlebell Flow
Atlanta – Working Protocol:
3 Waves only Right Arm
3 Waves only Left Arm
2 Waves only Right Arm
2 Waves only Left Arm
1 only Right Arm
1 only Left Arm
rest 1′ x 5 set
Atlanta
Workout
10 Rounds For Time
10+10 Single Dumbbell Shoulder to Overhead 22,5/15kg
1 Legless Rope Climb
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.
General Warmup
Workout
Rest 30”
200m Jog
Rest 30”
800m Run @ 1 Mile Pace
200M Jog
Rest 30”
400m Run @ 1 Mile Pace
Cool Down:
400m nasal breathing easy jog pace
Swim Session
Open Water or Swimming Pool
Warm Up
2 Sets of:
100m Easy Crawl
100m Easy Backstroke
100m Breaststroke
Workout
1 x 600m – 2’10/100m pace
1′ Easy Breaststroke
Then
3 x 200m Crawl – Incremental Pace till 80% – Start at 2’10/100m and speed up by feel
1′ Easy Breaststroke b/s
Then, 3′ Full Recovery
400m – 2’/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
Skills
Gymnastic Strength
Core Conditioning 1.0
3 Sets of:
30″ Roll back to L-sit (3” Hold)
30″ Plank
30″ Full Plank
90″ rest between set
Functional Strength
Hypertrophy Training
4/5 Sets of:
In Tall Kneeling Position
8 Kettlebell High Pull
8 Kettlebell Clean
8 Kettlebell Clean & Press
8 Kettlebell Strict Press
then switch side
90″ 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′
Friday
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
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
- 8 Reps each movement TK Single Arm Scapula Band
- 10+10 FitBall Elbow Plank Rotation
- 10 FitBall LCHE
TK Single Arm Scapula Band
FitBall Elbow Plank Rotation
FitBall LCHE
Strength
Bench Press
5 x 12 reps @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Bent Over Row Supinated Grip
3×15 Load By Feel
Skills
Kettlebell Flow
Fort Uitermeer – EMOM 20′
ODD: Start with your right arm
EVEN: Start with your left arm
Fort Uitermeer
Workout
AMRAP 15′
15 Ring Dips
1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
15 Cal Assault Bike
1 Squat Snatch @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
Functional Strength
Hypertrophy Training
4/5 Sets of:
1’ Plank Ups
1’ Prayer Pushes
1’ Circle Pulls
1’ Scissors
1’ Y Ups
90” rest between each sets
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
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
- 12 Banded Press FTN/BTN
- 8+8 HK Rotation Band
- 12 TK Hip Extension Banded
Banded Press FTN/BTN
HK Rotation Band
TK Hip Extension
Strength
Every 2′ for 16′
1+1+1 Squat Clean @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
rest 3′
Every 2′ for 16′
1+1+1 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
Skills
Gymnastic Strength
Core Conditioning 1.0
3 Sets of:
30” Roll back to L-sit (3” Hold)
30” Plank
30” Full Plank
90” rest between set
Workout
For Quality
3000m Row
300 Double Unders
10 Round of Cindy
Functional Strength
Hypertrophy Training
3/4 Sets of:
8 Plank Row
8 Plank Lateral Raises
8 Plank Front Raises
Then switch side
8/12 Banded Push Ups
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′