Handstand Push Ups
Description
Reserved for ONAIR
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System
Neurological Development, so don’t rush, keep low HR for maximize learning.
Time
Up to 40 minutes.
When
After a light 5′ general warmup, add this schedule in any daily session when you have time during the week. It’s not important if it’s rest, recovery or training day.
Development
Skill is built by 3 main sections (body mechanics, activation, skill development). Every section is essential to maximize brain neurological development.
Body Mechanics Section
Through specific techniques of joint mobility and relative coordination of the various muscle group, we aim to improve the mechanics of the movement.
Activation
It’s used by working to strengthening the brain to muscle connection. Neuromuscular junction is the point at an electrical impulse is sent from the nervous system and passed to the muscle. These impulses signal the muscle fibres to contract and produce movement.
Skill Section
Skills allow you to fully manage the exercise. We strongly believe understanding a movement is more relevant than simply do it. Find out the best form to develop ergonomic movement with the correct power expression.
How
Follow step by step video. Don’t rush, spend your time to focus on a perfect form.
Limits
If you can’t manage all sub-section don’t worry. Neurological development requires a learning time. Sometimes it takes hours, days or even weeks. Videos on each section are made step by step so concentrate yourself on the movement you can’t perform correctly and not on the final result.
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Skills
Reserved for ONAIR
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Specific Warm Up 1
2 Sets of:
15″ Working Time
1′ rest b/s
Pike Parallette Handstand Hold
Specific Warm Up 2
2 Sets of:
6 reps
1′ rest b/s
45° Wall Facing Handstand Push Up
Specific Warm Up 3
2 sets of:
4 Complex
1′ rest b/s
Tripod Complex
Specific Warm Up 4
2 Sets of:
8 reps
1′ rest b/s
Handstand Rocks – Flex Version
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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
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.
General Warmup
2 Sets for Quality
- 10 Mountain Climber
- 8+8 Elbow Side Plank Rotation
- 5+5 1 leg SLDL + Knee Lift
Mountain Climber
Elbow Side Plank Rotation
1 leg SLDL + Knee Lift
Plyometrics
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 Routine
Reserved for ONAIR
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Yoga Barbell – Shoulders Stabilization
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Power
Reserved for ONAIR
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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]
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Strength
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]
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.
You must enter your score in the Bio and you can also add it below just to compare with other athletes in Leaderboard.
Row Test
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[workout_short title=’BIK_EXH’ result_type=’reps’]
Bike Test
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[workout_short title=’SKI_EXH’ result_type=’reps’]
Ski Test
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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.
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.
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
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Lactic Endurance
For Time
10+10 Dumbbell/Kettlebell Snatch 24/16Kg
10+10 Dumbbell/Kettlebell Shoulder to Overhead 24/16Kg
10+10 Dumbbell/Kettlebell Clean
Rest 1:1 x 5 set
Reserved for ONAIR
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For Time
8+8 Dumbbell/Kettlebell Snatch 24/16Kg
8+8 Dumbbell/Kettlebell Shoulder to Overhead 24/16Kg
8+8 Dumbbell/Kettlebell Clean
Rest 1:1
For Time
6+6 Dumbbell/Kettlebell Snatch 24/16Kg
6+6 Dumbbell/Kettlebell Shoulder to Overhead 24/16Kg
6+6 Dumbbell/Kettlebell Clean
Rest 1:1
For Time
4+4 Dumbbell/Kettlebell Snatch 24/16Kg
4+4 Dumbbell/Kettlebell Shoulder to Overhead 24/16Kg
4+4 Dumbbell/Kettlebell Clean
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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
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 20″+20″ Single Arm Ring Row Hold
- 8+8 Tall Kneeling Band Chop
- 8 Kneeling Squat Eccentric Quadriceps
Single Arm Ring Row Hold
Tall Kneeling Band Chop
Kneeling Squat Eccentric Quadriceps
Power Endurance
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]
Reserved for ONAIR
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Every 2′ for 6′
Hang Power Clean
15 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
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Functional Strength
Super Slow Training Set
Tall Kneeling Kettlebell Press Banded Pull Hold
3 sets of:
10 + 10 reps – Tempo 7.1.7.1 @12/8kg
90″ rest b/s
Reserved for ONAIR
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Bench Kettlebell Rows Alternate
3 Sets of:
18 reps – Tempo 5.1.5.1 @12/8kg
90″ rest b/s
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Work Capacity
For Quality – not over @90% of FCmax
30 Double Unders
10 Burpees
10 Pull-ups
10 Wall Ball
10 Cal Erg
Rest 2’ x 3 set
Reserved for ONAIR
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Lactic Power
HIIT Protocol #6
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]
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
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 Plank Spiderman
- 12 TK Straight Arms Band Pull Down
- 12 Banded Good Morning BW
Plank Spiderman
TK Straight Arms Band Pull Down
Banded Good Morning BW
Plyometrics
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
Yoga Barbell Routine
Reserved for ONAIR
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Back Squat Yoga Barbell Routine
Push/Squat Jerk Yoga Barbell Routine
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Power
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]
Sport Specific Test
AMRAP 8′
Thrusters 45/30Kg
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Upgrade your BIO by insert your total Thrusters reps / 8.
Example. If you completed 98 Thrusters. 98 / 8 = 12,25 –> round off to 12!
Strength
Reserved for ONAIR
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Back Squat
3 x 1 Reps @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent]
rest 2′ b/s
3 x 1 Reps @ [percent value=’75’ of=’backsquat’ in=’kg’][/percent]
rest 2′ b/s
2 x 1 Rep @ [percent value=’80’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
2 x 1 Rep @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
rest 3′ b/s
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Work Capacity
Reserved for ONAIR
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For Time
30 Toes to Bar
Every 12” for 2’
1 Snatch @ [percent value=’50’ of=’snatch’ in=’Kg’] [/percent] (10 total Reps – 5 every minute)
25 Toes to Bar
Every 12” for 2’
1 Snatch @ [percent value=’55’ of=’snatch’ in=’Kg’] [/percent] (10 total Reps – 5 every minute)
20 Toes to Bar
Every 12” for 2’
1 Snatch @ [percent value=’60’ of=’snatch’ in=’Kg’] [/percent] (10 total Reps – 5 every minute)
15 Toes to Bar
Every 12” for 2’
1 Snatch @ [percent value=’65’ of=’snatch’ in=’Kg’] [/percent] (10 total Reps – 5 every minute)
10 Toes to Bar
Every 12” for 2’
1 Snatch @ [percent value=’70’ of=’snatch’ in=’Kg’] [/percent] (10 total Reps – 5 every minute)
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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
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 12 Alt. side Kickthrough
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Side Kicktrough
Cossack Squat + Lunge
Primal Movements
Primal Movements
For Quality
EMOM 8′
30″ Forward Ape – Travelling Form
Forward Ape – Travelling form
Gymnastic Skills
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
Functional Strength
Super Slow Training Set
Snatch Grip Bent Over Row
3 sets of:
10 reps – Tempo 7.1.7.1 @empty
90″ rest b/s
Reserved for ONAIR
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Ring Push Ups
3 Sets of:
12 reps – Tempo 5.1.5.1
Then
Max Effort Isometric Hold Bottom Position
2′ rest b/s
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Running Session
Warm Up
2 Sets of:
2′ Easy Jog @ [percent value=’50’ of=’ex-test-run’ in=’km/h’][/percent] or Zone 2/Low Zone 3
2′ Incremental Sprint until reach [percent value=’75’ of=’ex-test-run’ in=’km/h’][/percent]- High Zone 3
Workout
2k – For Time
Notes. (how fast can I go? if you did correctly running test, probably you can run @ sustainable pace between [percent value=’93’ of=’ex-test-run’ in=”][/percent] and [percent value=’97’ of=’ex-test-run’ in=’Km/h’][/percent]
need conversion pace table? check it –> Pace Conversion Table
then
2′ Easy Active Recovery Jogging
2 x 1k – Same Pace of Best 2k (stop and rest if you cannot keep pace)
1′ Easy Jog b/s
Then
2 x 800m – 5% Faster Pace of Best 2k (stop and rest if you cannot keep pace)
45″ Easy Jog b/s
Cool Down
3′ Jog – Zone 2
2′ Easy Jog – Zone 1
1′ Walking and Breathing
Swim Session Test
Open Water or Swimming Pool
Warm Up
2 Sets of:
100m Easy Crawl
100m Easy Backstrocke
100m Breaststroke
Workout
200m Crawl – For Time – Register your Score
2′ Easy Breaststroke
Then
8 x 100m Crawl – Incremental Pace till 90%
1′ Easy Breaststroke b/s
Then, 3′ Full Recovery
100m Crawl For Time – Register your Score
Cool Down
3′ Easy Crawl or Kick with Pool Tablet
2′ Easy Breaststroke or Crawl with Pull Buoy
1′ Recovery Breaststroke or Just Float Breathing
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
Friday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
- 6+6 Table High Rotation
- 15+15 Power Position Band OH External Rotation
- 12 Bar Hang Rotation with Scapula Activation
Table High Rotation
Power Position Band OH External Rotation
Bar Hang Rotation with Scapula Activation
Dumbbell/Kettlebell Cycling
EMOM 12′
Odd –> 8 Half Circular Kettlebell Snatch
Even –> 1+1 Waiters Press
Half Circular Kettlebell Snatch
Waiters Press
Gymnastic Skills
Reserved for ONAIR
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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
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Work Capacity
For Time
30 Burpees Ring Muscle-ups
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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
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
General Warmup
2 Sets for Quality
- 5+5+5 3 Pos. Squat Band Face Pull
- 8 Prone Shoulder Angel
- 8+8 Single Leg SLDL with PVC
3 Pos. Squat Band Face Pull
Prone Shoulder Angel
Single Leg SLDL with PVC
Squat Box Jump Stiff Legs
Power Endurance
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]
Reserved for ONAIR
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Every 2′ for 6′
Hang Power Snatch
15 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
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Sport Specific Test
AMRAP 2′
Handstand Pushups
HSPU Standard
[/workout_short]Upgrade your BIO by insert your total HSPU reps
Functional Strength
Super Slow Training Set
Reserved for ONAIR
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Single Leg Power Back Extension
3 sets of:
6 + 6 reps – Tempo 5.X.5.1
90″ rest b/s
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Single Leg Dumbbell Romanian Deadlift
3 Sets of:
5 + 5 reps – Tempo 5.X.5.5
90″ rest b/s
Work Capacity
Tabata Protocol – 20” ON – 10” OFF – For Time:
CrossFit Games Regional Workout 14.6
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
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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