This week there are two different versions of our training program. Choose your favourite:
Monday
Routine
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
Ankle Mobility – Part 2
General Warmup
3 Rounds for Quality
6 alt. Cossack Squat
20+20” Hold Spinal Balancing
20+20″ Single leg Hip Bridge Hold
Strength
Primal Move – Animal Flow
5 Rounds for quality of
2 alt. Figure 4 Lunge Get Up
2 alt. Spider Monkey Crawl
2 alt. Leg Back Sweep
Rest 1’ x 5 set
Quadruped Figure 4 Lunge
Spider Monkey Crawl
Leg Back Sweep
Back Squat
10 x 12 reps @ [percent value=’48’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s
Reserved for ONAIR
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Mid Sumo Deadlift
EMOM 10′
1+1+1 Sumo Deadlift @ [percent value=’85’ of=’backsquat’ in=’kg’][/percent]
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Skills
Kettlebell Flow
Giulia – EMOM 18′
1st) 1 Right + 1 Left + 1 Right
2nd) 1 Left + 1 Right + 1 Left
3rd) 1 Right + 1 Left
Giulia
Workout
24-21-18-15-12-9-6-3 For Time
SDHP @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent] Front Burpees OTB
Cool Down
20 Lateral Lunges
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
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
EMOM 6’
8 alt. Lunges
4 Push-ups Hand Release
Lactic
2 Rounds of:
20” Toes to Bar
5” Transition
20” Box Jump Over
Rest 20”
20” max Legless Rope Climb or Chin-ups
5” Transition
20” Double Dumbbells Thrusters 2×22,5/15Kg
Rest 1’ x 4 sets
Routine
Reserved for ONAIR
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Do This Before Jump Rope
Foot Care Routine
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
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Skills
Reserved for ONAIR
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Gymnastic Strength
Core Conditioning 4.0
5 Sets of:
20” Hollow Rocks
20” Superman Rocks
20” 45° Handstand
1’ rest between set
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Jumping Rope
Newbie
20 Rounds of
4 Low Jump Single Unders
2 Double Unders
no rest if possible
Advanced
For Time
30 Unbroken Double Unders
Workout
AMRAP 4’
2-4-6-8… Strict HSPU
2-4-6-8… Strict Pull-ups
Rest 1’
AMRAP 4’
…continue from last reps… HSPU
GHD Situps
Cool Down:
16 alt. Spartan Sit
Functional Strength
Hypertrophy Training
4 Sets of:
12 High Elbow Face Pull
12 Elbow Face Pull
12 Bent Pull Down
12 Pull Down
12 Fly Pull
2’ rest between sets
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
Wednesday
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
General Warmup
3 Rounds for Quality:
12 Tall kneeling Band Face Pull
6 Hollow Rock
6 Down&up
Strength
For Quality (try unbroken set) – 10-8-6-4-2 Reps of
Clean Deadlift @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] Front Squat @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] Rest 1’ x 2 set
Skills
Kettlebell Flow
Ricots
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
Ricots
Workout
EMOM 21’
1st – 50 Double Unders
2nd – 20 Hip Thrust – load barbell by feel
3rd – 20 alt. Pistol Squat
Cool Down
EMOM 4′
15 Hollow Rock
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′
Thursday
Routine
Bodyweight Routine
Notes. Follow routine step by step.
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
General Warmup
Skill Volume Accumulation:
100 Single Unders
50 Air Squat
25 Push-ups
Skills
Gymnastic Strength
Core Conditioning
2 Waves of:
10 Hollow Rock (legs flex)
10 Hollow Sit-up
10” Hollow Hold
30” rest
15 Hollow Rock (legs flex)
15 Hollow Sit-up
15” Hollow Hold
30” rest
20 Hollow Rock (legs flex)
20 Hollow Sit-up
20” Hollow Hold
1’ rest
Jumping Rope
Newbie
5 Rounds of
40″ Side Straddle Jump
20″ Double Unders
40″ Boxer Jump
20″ Double Unders
rest 1′
Side Straddle
Advanced
[workout_short title=’TUE_DU1′ result_type=’reps’]
AMRAP
1′ Max effort Double Unders
rest 2′ x 5 set
[/workout_short]
Workout
AMRAP 30’
10 right arm single Dumbbell Push Press
10 Burpees
10 Double Dumbbells Deadlift
20 Double Unders
20 Puhs-ups
20 alt. Double Dumbbells Lunges
10 Left arm single Dumbbell Push Press
10 Box Jump
10 Double Dumbbells hang Squat Clean
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
5 Sets of:
30” Push Ups Pass
30” Arm Bench Twister (left)
30” Arm Bech Twister (right)
30” One Arm Fly (left)
30” One Arm Fly (right)
30” Standing Upward Fly (left)
30” Standing Upward Fly (right)
30” Valley Press
2’ rest between each sets
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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
Friday
Routine
Bodyweight Routine N.2
Notes. Follow routine step by step.
General Warmup
2 Rounds for Quality:
30″+30″ Bird-Dog Hold
10 Sit-ups
10 alt. Courtesy Squat
Strength
Primal Move – Animal Flow:
8-6-4-2 For Quality
Inchworm Jump
Horse Walk Step
Rest 1’ x 3 set
Inchworm Jump
Horse Walk Step
Bench Press
10 x 12 reps @ [percent value=’48’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s
Reserved for ONAIR
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Push Press
Every 45″ for 9′
2 Push Press @ [percent value=’60’ of=’Bench-press’ in=’kg’][/percent]
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Skills
Kettlebell Flow
Fort Abcoude – EMOM 20′
1 Right + 1 Left
Fort Abcoude
Workout
For Time – Ladder
10 to 1 —> BackPack Turkish Get Up
20 to 2 —> BackPack Wide Stance Good Morning
BackPack Wide Stance Good Morning
Cool Down
20 Broomstick Snatch Balance
20 Broomstick SDHP
Functional Strength
Hypertrophy Training
5 Sets of:
30” Kettlebell Curl
30” Kettlebell Inverse Curl
30” Concentrated Kettlebell Curl (left)
30” Concentrated Kettlebell Curl (right)
30” Frozen Arm Curl (left)
30” Frozen Arm Curl (right)
2’ rest between each 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′
Saturday
Routine
Squat Routine
Notes. Follow routine step by step.
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
General Warmup
3 Rounds of:
5+5 Bear-Crab Roll
10 Superman
10 Overhead Band Press
Strength
Midline Cycling
5 unbroken Rounds of
1+1+1 of BTN Push Press + Snatch Balance + Overhead Squat
@ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Rest 1’ x 5 set
Skills
Gymnastic Strength
Handstand Strength 2.1
Tabata
Inverted Burpees to Handstand
Workout
Lactic:
AMRAP 7’
20m Overhead Lunges @40/30Kg
20 Front Burpees Over Bar
20 Deadlift @40/30Kg
20 Front Burpees Over Bar
20 Power Snatch @40/25Kg
20 Front Burpees Over Bar
Rest 1:30 x 3 set
Cool Down:
30” Plank Pose
30″ rest
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
5 Sets of:
15 Tate Press
15 Close Grip Floor Press
15 Close Grip Skull Crusher
15 Power Over Head Triceps Curl
30 Alternated Kick Back
2’ rest between each set
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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