[show_feeling_form_short]

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Monday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

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

Squat 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.

2 Sets for Quality
  1. 10 Mountain Climber
  2. 8+8 Elbow Side Plank Rotation
  3. 5+5 1 leg SLDL + Knee Lift
Mountain Climber
Elbow Side Plank Rotation
1 leg SLDL + Knee Lift
Plyometrics
alt. Unilateral Jumps and reach

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Suspension Skips

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Alternate Leg Bounding

12 step x 3 set
rest 60″ b/s

alt. Unilateral Jumps
Suspension Skips
Alternate Leg Bounding
Yoga Barbell – Shoulders Stabilization
Power Snatch

1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1 @ [percent value=’80’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent] rest 2′ x 2 set

Every 30″ for 3′

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

Back Squat

7 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
5 @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent] rest 3 b/s

3 @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

Rest 5’

7 @ [percent value=’72’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
5 @ [percent value=’77’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

3 @ [percent value=’82’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s

For Time

10 Double DB Devil Press 2×15/10kg
10 C2B
20 Wall Ball

Rest 1:1 x 5 set

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:

  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

Tuesday

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

Bodyweight Routine N.2

Notes. Follow routine step by step.

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row Hold
  2. 8+8 Tall Kneeling Band Chop
  3. 8 Kneeling Squat Eccentric Quadriceps
3 Sets for Quality
  1. 6 Squat Box Jump Stiff Legs (concentrate for maximum coordination and explosiveness, increase height each set) – Rest 1’/1’30”
Single Arm Ring Row Hold
Tall Kneeling Band Chop
Kneeling Squat Eccentric Quadriceps
Squat Box Jump Stiff Legs
Hang Power Clean
Every 2′ for 6′

15 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]

Every 2′ for 6′
Hang Power Clean

15 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]

Every 2′ for 6′
Hang Power Clean

15 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]

Notes. Can’t do it unbroken? No problem. Split it as you want but remember to be fast.

You should do 4 exhaustion test:
– Bike Erg;
– Rower;
– Ski Erg;
– Run;This is last testing week. Remember to complete the test during next week if you haven’t complete it.Tests shouldn’t be considered like training but only like data collection.Exhaustion tests are important parameters to individuate your sustainable pace during the next schedules. From the beginning we calibrate percents on load and gymnastic reps based on your personal effort. After Assault Bike RPM Test we are proud to introduce a brand new test available on Concept2 Ergometers (Rower, Ski Erg and Bike Erg).
If you don’t have any Ergometer you can follow Outdoor Training Week or change Erg Section with Run related to your Rate of Perceived Exertion (RPE).

Engine Test

Start at 60 Watts and increase the intensity by 30/20 Watts (M/W) every 3 minutes until exhaustion. No specific warm-up on Erg needed.
When you reach exhaustion, add your score in your Bio using this formula:

Watts of the Last completed interval +
10/7 Watts for every minute completed in the current interval.

Example. If you completed 360 W Interval and you stopped after 1’25 @ 390 W (For a total work of 31’25) you have scored 370 Watt (360 + 10 extra Watt). Complete 360 Watt interval is an Elite result. So don’t worry if you can’t reach it.

You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.

[workout_short title=’SKI_EXH’ result_type=’reps’]

Ski Test

[/workout_short]

Only if you can’t do the Exhaustion Test on the Ergometer perform
Run Test

Start running at 6:00/Km (Men) – 6:20/Km (Women) (minute per Kilometer) and every 3′ speed up 00:20/Km until exhaustion.

Men Example:
00:00 to 03:00: Run @ 6:00/Km
03:00 to 06:00: Run @ 5:40/Km
06:00 to 09:00: Run @ 5:20/Km
09:00 to 12:00: Run @ 5:00/Km
12:00 to 15:00: Run @ 4:40/Km
15:00 to 18:00: Run @ 4:20/Km
18:00 to 21:00: Run @ 4:00/Km
21:00 to 24:00: Run @ 3:40/Km
24:00 to 27:00: Run @ 3:20/Km
24:00 to 25:48: Run @ 3:00/Km and reach exhaustion @ 25:48.

Speed Conversion Table

Score Example.
3:20 is 18.00 Km/h. Add 1 Km/h every 1:30 complete at designated pace. 18 + 1 = 19 Km/h will be your score.

You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.

[workout_short title=’EXH_RUN’ result_type=’reps’]

Running Exhaustion Test

[/workout_short]

Conconi Test
For Quality – not over @90% of FCmax

30 Double Unders
10 Burpees Box Step Up Over
10 American Swing 24/16kg
10 Alt. Pistol
10 Cal Erg
Rest 2’ x 3 set

Super Slow Training Set
Tall Kneeling Kettlebell Press Banded Pull Hold

3 sets of:

6/8 + 6/8 reps – Tempo 7.1.7.1 @12/8kg

90″ rest b/s

Notes. Increase load if you can easily manage it, respect the tempo
Notes. 10′ Minutes minimum rest then
Bench Kettlebell Rows Alternate

3 Sets of:

14/16 reps – Tempo 5.1.5.1 @12/8kg

90″ rest b/s

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

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
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

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 
2 Sets for Quality
  1. 12 Plank Spiderman
  2. 12 TK Straight Arms Band Pull Down
  3. 12 Banded Good Morning BW
Plank Spiderman
TK Straight Arms Band Pull Down
Banded Good Morning BW
Plyometrics
Unilateral High Knee to Butt Kicks

10+10 reps
30″ rest
8+8 reps
30″ rest
6+6 alt. reps

Bilateral High Knee to Butt Kicks

20 alt. reps
30″ rest
16 alt. reps
30″ rest
12 alt. reps

Single Leg DL Hops

5+5 step x 3 set
rest 60″ b/s

Unilateral High Knee to Butt Kicks
Bilateral High Knee to Butt Kicks
Single Leg DL Hops
Push/Squat Jerk Yoga Barbell Routine
Clean&Jerk – any style – NO CATCH & GO

1+1+1+1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1+1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1+1 @ [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1+1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] rest 3′
1 @ [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] x 2 set – rest 3′ b/s
1 @ [percent value=’83’ of=’cleanjerk’ in=’kg’][/percent] x 2 set – rest 3′ b/s

Every 30″ for 3′

1 @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]

[workout_short title=’EXH_THR’ result_type=’reps’]

AMRAP 8′

Thrusters 45/30Kg

TIPS. Think about pace? Too soon, junior. Push hard and just fucking go. Only after doing that shit we can think about pacing.

[/workout_short]

Upgrade your BIO by insert your total Thrusters reps / 8.
Example. If you completed 98 Thrusters. 98 / 8 = 12,25 –> round off to 12!

Front Squat

5 @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent] rest 3′
4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 3′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 3′
1 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 3′
2 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent] rest 3′
3 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

4 Rounds For Quality

18/15 Cal Bike Erg
50m Double KB Farmer Carry 2×24/16kg
10 GHD Sit Ups

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

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

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.

Bodyweight Routine

Notes. Follow routine step by step.

2 Sets for Quality
  1. 12 Alt. side Kickthrough
  2. 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Side Kicktrough
Cossack Squat + Lunge
Gymnastic Strength
Muscle Up Strength 2
4 set of:

7 Elbow Transition
10” Hollow Bridge
7 Push-ups
10” Hollow Bridge
7 Elbow Push-ups

Rest 90” b/s

Notes. Unbroken
Notes. scaled version – 4 rep
Super Slow Training Set
Snatch Grip Bent Over Row

3 sets of:

6/8 reps – Tempo 7.1.7.1 @empty

90″ rest b/s

Notes. Respect the Time Under Tension, if you need to scale weight go ahead without problem
Notes. 10′ Minutes minimum rest then
Ring Push Ups

3 Sets of:

8/10 reps – Tempo 5.1.5.1
Then
Max Effort Isometric Hold Bottom Position

Notes. Shoulders mustn’t touch rings on holding isometric position

2′ rest b/s

10 Rounds

2′ ON

Work between 70/80% FC Max, choose one or mix monostructural element

1′ ACTIVE REST

20 Hollow Rocks

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:

  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

Friday

Take your time to release your Calves and T-Spine

Ankle Mobility – Part 1

Thoracic Spine Mobility – Part 1

Bodyweight Routine N.2

Notes. Follow routine step by step.

2 Sets for Quality
  1. 6+6 Table High Rotation
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Power Position Band OH External Rotation
Bar Hang Rotation with Scapula Activation
EMOM 12′

Odd –> 8 Half Circular Kettlebell Snatch
Even –> 1+1 Waiters Press

Half Circular Kettlebell Snatch
Waiters Press
For Time

30 Toes to Bar
Every 12” for 2’
1 Clean @ [percent value=’45’ of=’squatclean’ in=’Kg’] [/percent] (10 total Reps)
25 Toes to Bar
Every 12” for 2’
1 Clean @ [percent value=’50’ of=’squatclean’ in=’Kg’] [/percent] (10 total Reps)
20 Toes to Bar
Every 12” for 2’
1 Clean @ [percent value=’55’ of=’squatclean’ in=’Kg’] [/percent] (10 total Reps)
15 Toes to Bar
Every 12” for 2’
1 Clean @ [percent value=’60’ of=’squatclean’ in=’Kg’] [/percent] (10 total Reps)
10 Toes to Bar
Every 12” for 2’
1 Clean @ [percent value=’65’ of=’squatclean’ in=’Kg’] [/percent] (10 total Reps)

HIIT Protocol #6
Notes. If you fail, rest 1 extra minute and go on until 8th round or until you fail for the 2nd time.
8 set of:

30″ Row @ [percent value=’130′ of=’ex-test-rower’ in=’watt’] [/percent] 90″ passive rest
Stop yourself if you can’t row @ [percent value=’130′ of=’ex-test-rower’ in=’watt’] [/percent]

OR
8 set of:

30″ Bike Erg @ [percent value=’130′ of=’ex-test-bike-erg’ in=’watt’] [/percent] 90″ passive rest
Stop yourself if you can’t row @ [percent value=’130′ of=’ex-test-bike-erg’ in=’watt’] [/percent]

OR
8 set of:

30″ Ski Erg @ [percent value=’130′ of=’ex-test-ski-erg’ in=’watt’] [/percent] 90″ passive rest
Stop yourself if you can’t row @ [percent value=’130′ of=’ex-test-bike-erg’ in=’watt’] [/percent]

Gymnastic Strength
Core Conditioning 1
2 Waves

20 Right Leg Straddle Up
20 Left Leg Straddle Up
20 Straddle Up

Rest 1’

30 Pike Up

rest 2’ b/w

Pike Up
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

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

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

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 3
2 Sets for Quality
  1. 5+5+5 3 Pos. Squat Band Face Pull
  2. 8 Prone Shoulder Angel
  3. 8+8 Single Leg SLDL with PVC
3 Sets for Quality
  1. 4+4 one leg box jump (concentrate for maximum coordination and explosiveness, increase height each set) – Rest 1’/1’30”
3 Pos. Squat Band Face Pull
Prone Shoulder Angel
Single Leg SLDL with PVC
One Leg Box Jump
Every 2′ for 6′
Hang Power Snatch

15 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]

Every 2′ for 6′
Hang Power Snatch

15 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]

Every 2′ for 6′
Hang Power Snatch

15 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]

[workout_short title=’2MINHSPU’ result_type=’reps’]

AMRAP 2′

Handstand Pushups

HSPU Standard

[/workout_short]

Upgrade your BIO by insert your total HSPU reps

[workout_short title=’SAT_WC1′ result_type=’time’]

WC1: For Time

50 Cal Row
40 Wall Ball
30 Pull ups
20 DB Hang C&J 30/22,5kg (10+10) 
10m HS Walk / 10 HSPU
20 Alternate DB snatch 30/22,5kg
30 Facing Burpees Over the DB
40 BJ 60/50cm
50 Cal Bike Erg
[/workout_short]

Super Slow Training Set
Single Leg Power Back Extension

3 sets of:

6 + 6 reps – Tempo 5.0.5.1

90″ rest b/s

Notes. If you need you can use the band to scale movement
Notes. 10′ Minutes minimum rest then
Single Leg Dumbbell Romanian Deadlift

3 Sets of:

5 + 5 reps – Tempo 5.0.5.5

90″ rest b/s

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

Comments

Write a comment

[wpsites_comment_form]