Monday
Myofascial Release
Take your time to release your Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
Routine
If you need, do some aerobic stuff before mobility routine
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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 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 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 10 reps @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Hip Thrust
3 x 12 reps
Load By Feel
Skills
Kettlebell Flow
Pietralacroce – Every 90″ x 15′
1 Right + 1 Left
Pietralacroce
Workout
EMOM 20’
1st) 8 Power Snatch @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
2nd) [percent value=’66’ of=’maxpull-ups’ in=”]Pull-ups[/percent]
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
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
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.
General Warmup
2 Sets for Quality
- 8+8+8 TK Scapula Band
- 30″ Hollow Hold
- 10m Toes Walk
TK Scapula Band
Toes Walk
Skills
Gymnastic Strength
Hand Stand Strength
5 Sets of:
1 Push up
10” Plank
10” 45º Handstand
10” Handstand
1 Strict Handstand Push up (If you need scaled with AbMat)
1’ rest between set
Jumping Rope
Newbie
12 Rounds of
12 Right Arm both handles Double Unders
12 Left Arm both handles Double Unders
rest 15″ b/s
6′ Work:
25″ Skip Under
10″ Single Unders
15″ Double Unders
10″ Rest
Advanced
AMRAP
Max effort Double Unders in 2 Breath Cycle
Rest 2′
Max effort Double Unders in 3 Breath Cycle
Rest 2′
Max effort Double Unders in 4 Breath Cycle
Rest 2′
Max effort Double Unders in 3 Breath Cycle
rest 2′
Max effort Double Unders in 2 Breath Cycle
Lactic
Lactic tolerance
For Time
10 Burpees
2000m Row or 4000m Bike
10 Burpees
rest 1:30
For Time
20 Burpees
1500m Row or 3000m Bike
20 Burpees
rest 1:30
For Time
30 Burpees
1000m Row or 2000m Bike
30 Burpees
Workout
AMRAP 18’
20 Pull ups
15 Ring Push ups
10 TTB
15 Single Dumbbell Thrusters (split arm as you want)
20 Single Dumbbell alt. Snatch
Functional Strength
Hypertrophy Training
4 Sets of:
12 Wide Seated Close Grip Curl
12 Wide Seated Close Grip Press
12 Wide Seated Close Grip Chest Press
12 Wide Seated Close Grip Triceps Extension
2’ 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′
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
Wednesday
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
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′
3 Rounds of
7 GHD Situps
5m Handstand Walk
3 Overhead Squat @ [percent value=’35’ of=’Snatch’ in=’kg’][/percent]
Rest as needed
Mid-Sumo Deadlift
5 x 10 reps @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s
Skills
Kettlebell Flow
Massignano
8 Unbroken alt. Set
rest 1′
6 Unbroken alt. Set
rest 45″
4 Unbroken alt. Set
rest 30″
2 Unbroken alt. Set
rest 30″
4 Unbroken alt. Set
rest 45″
6 Unbroken alt. Set
rest 1′
8 Unbroken alt. Set
Massignano
Workout
30 Rounds for time
1 Power Clean @ [percent value=’66’ of=’cleanjerk’ in=’kg’][/percent]
3 Push-ups
5 Wall Ball
Functional Strength
Hypertrophy Training
4 Sets of:
8 Half Kneeling Curl
8 Half Kneeling High Pull
8 Half Kneeling Snatch
8 Half Kneeling Shoulder Press
Then switch side
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
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
Lactic + Aerobic (RUN)
Suicide Sprint
5 sets of:
10 + 10 + 20 + 20 m Shuttle Sprint
Rest 3′
Run
8 sets of:
200 m Run @ 1 mile pace
Rest 15″
400 m jog
4 sets of:
400 m @ 1 mile pace
Rest 30″
Cool Down
400 m nasal breathing easy jog pace
Skills
Gymnastic Strength
Core Conditioning 5.0
3 Waves of:
Plank position
6+6” Right Leg Kick
6+6” Left Leg Kick
Then
Stiff Arms Bridge
6+6” Right Leg Kick
6+6” Left Leg Kick
30” rest
Functional Strength
Hypertrophy Training
4 Sets of:
8 Reverse Curl
8 OUT Curl
8 IN Curl
8 Preacher Curl
Then switch side
2’ rest between sets
Swim Session
Open Water or Swimming Pool
Warm Up
2 Sets of:
200m Easy Crawl
100m Easy Backstroke
100m Breaststroke
Workout
1 x 600m – 2’20/100m pace
1′ Easy Breaststroke
Then
12 x 50m Crawl – Incremental Pace till 90% – Start at 2’10/100m and speed up by feel
45″ Easy Breaststroke b/s
Then, 3′ Full Recovery
400m – 2’10/100m 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
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 Calves and T-Spine
Ankle Mobility – Part 1
Thoracic Spine Mobility – Part 1
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
2 Sets for Quality
- 6+6 High Table Rotation
- 6 Plank Walkout
- 8+8 Single Leg Hip Thrust (2″ Hold Top position each reps)
High Table Rotation
Plank Walkout
Single Leg Hip Thrust
Strength
Bench Press
5 x 10 reps @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Bent Over Row Supinated Grip
3×12 Load By Feel
Skills
Kettlebell Flow
Collemarì – 20′ AMRAP
Collemarì
Workout
For Time – Ladder 10-8-6-4-2
Ring Muscle Ups
Hang Power Clean @50/35Kg
Step Over Box Dumbbell 22,5/15Kg
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
If you need, do some aerobic stuff before mobility routine
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
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
Ankle Mobility – Part 2
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=’60’ of=’squatclean’ in=’kg’][/percent]
rest 3′
Every 2′ for 16′
1+1+1 Power Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
Skill
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
3 Rounds For Time
400m Run
30 DU
20 HSPU
10 DL @90/65kg
Functional Strength
Hypertrophy Training
4 Sets of:
8 Power Swing Curl
8 Power High Pull
8 Chainsaw High Pull
8 Chainsaw Shoulder Press
Then switch side
2’ 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′