Kettlebell Jerk – Movement Development
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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Rack Double Hand Press
Rack Double Hand Press and Eccentric
Hip Drive
Full Hip Drive
Hip Drive Stop – PAY ATTENTION!!
Hip Drive Stop and Catch
Rack Push Press
Rack Push Press and Catch
Rack Push Press Catch & Flex Windmill
Windmill Rotation – PAY ATTENTION!!
Jerk Stop
Jerk
Single Kettlebell Clean&Jerk
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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
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 6+6 Reverse Lunges + Knee Lift
Tall Kneeling Scapula Band
Half Strict TTB
Reverse Lunges + Knee Lift
Strength
Primal Move – Animal Flow
For Quality
3 Set of
1+1 Bear Crab Roll
2+2 Quadruped Side Kick
1+1 Monkey Rolls
rest 1′ x 3 waves
Bear Crab Roll
Quadruped Side Kick
Monkey Rolls
Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Yoga Barbell – Shoulders Stabilization
Power Snatch
1+1+1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+1+1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+1+1+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
rest 30″ x 3 set
rest 2′
1+1+1 @ [percent value=’78’ of=’snatch’ in=’kg’][/percent]
rest 45″ x 3 set
rest 2′
1+1 @ [percent value=’81’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 3 set
1 @ [percent value=’83’ of=’snatch’ in=’kg’][/percent]
rest 1′ x 3 set
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Skills
Mix Modality Kettlebell Flow
1 complete alternating Collemarì Flow (left + right)
no rest
10 Right Arm Kettlebell Jerk + 10 Left Kettlebell Jerk
no rest
2 complete alternating Collemarì Flow (left + right)
no rest
8 Right Arm Kettlebell Jerk + 8 Left Kettlebell Arm Jerk
no rest
3 complete alternating Collemarì Flow (left + right)
no rest
6 Right Arm Kettlebell Jerk + 6 Left Kettlebell Arm Jerk
no rest
4 complete alternating Collemarì Flow (left + right)
no rest
4 Right Arm Kettlebell Jerk + 4 Left Kettlebell Arm Jerk
no rest
5 complete alternating Collemarì Flow (left + right)
no rest
2 Right Arm Kettlebell Snatch + 2 Left Kettlebell Arm Snatch
no rest
5 complete alternating Collemarì Flow (left + right)
no rest
4 Right Arm Kettlebell Jerk + 4 Left Kettlebell Arm Jerk
no rest
4 complete alternating Collemarì Flow (left + right)
no rest
6 Right Arm Kettlebell Jerk + 6 Left Kettlebell Arm Jerk
no rest
3 complete alternating Collemarì Flow (left + right)
no rest
8 Right Arm Kettlebell Jerk + 8 Left Kettlebell Arm Jerk
no rest
2 complete alternating Collemarì Flow (left + right)
no rest
10 Right Arm Kettlebell Jerk + 10 Left Kettlebell Jerk
no rest
1 complete alternating Collemarì Flow (left + right)
Collemarì ❣
Workout
12’ AMRAP
3 Rounds of
10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
then
3 Rounds of
30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
then
2 Rounds of
10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
then
2 Rounds of
30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
then
1 Rounds of
10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
then
1 Round of
30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
then
AMRAP
10 Front Facing Burpees
5 Front Squat @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
30 Double Unders
5 Shoulder to Overhead @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Functional Strength
Hypertrophy Training
4 Sets of:
15 Fly Pull
15 Lateral 90 Raises
12 Front Raises
12 Elbowing Strict 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′
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
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
- Half Kneeling 3 Position, 15″ each
- 12/15 TK Band Pull Down Straight Arm
- Half Kneeling 3 Position, 15″ each
- 40″ Plank Ring Hold
Half Kneeling 3 Position
TK Band Pull Down Straight Arm
Plank Ring Hold
Power
Every 2′ for 6′
Hang Power Clean
8 Reps @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Clean
8 Reps @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Reserved for ONAIR
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Every 2′ for 6′
Hang Power Clean
8 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
Lactic
Every 30″ for 2′
5 Burpees
no rest
Every 30″ for 2′
5 Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
no rest
Every 30″ for 2′
5 Sumo Deadlift @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
30″ rest then
Every 3′ for 18′
ODD SET: AMRAP 45″
10/8 Cal Erg @ max effort then
max effort Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
EVEN SET: AMRAP 45″
10/8 Cal Erg @ max effort then
max effort SDHP @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
Every 3′ for 12′
ODD SET: AMRAP 45″
8 Front Facing Burpees
max effort Push Press @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
EVEN SET: AMRAP 45″
8 Front Facing Burpees
max effort SDHP @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
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Skills
Gymnastic Strength
Sappanico
3 Sets of:
3’ ON – 1’ OFF
Workout
EMOM 20’
1st – 40” Left Leg Bulgarian Split Monopodalic Hops
2nd – 40” Handstand Shoulder Tap (Free if you can)
3rd – 40” Right Leg Bulgarian Split Monopodalic Hops
4th – 20”+20″ Single Dumbbell Bent Over Row
Bulgarian Split Monopodalic Hops
Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
15 Curl & Press
15 Triceps Curl
15 Front Raises
While holding Band Over Head in Half Kneeling Position
Then switch side
2’ rest between each sets
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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
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
2 Sets for Quality
-
12 TK Band Face Pull
-
8 Walking Push Ups
- 12 Step Crab Walk
TK Band Face Pull
Walking Push Ups
Crab Walk
Strength
Every 3′ for 9′
4 Unbroken Wall Climb
8 Double Dummbbells Bench Press 2×22,5/15Kg
12 Double Dumbbells no footwork Push Press 2×22,5/15Kg
[percent value=’33’ of=’strict-ring-dips’ in=”]Strict Ring Dips[/percent]
active rest with countinuosly Broomstick Military Press + 2Kg or Light Band Press
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
no rest
Every 3′ for 9′
5 Strict HSPU
10 Strict Chin-ups
15 Ring or Bar Row
active rest with countinuosly Broomstick Military Press + 2Kg or Light Band Press
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Skills
Kettlebell Flow
Barbo Flow I
EMOM 20′
1 Complete Cycle (Right + Left)
Barbo Flow I
Workout
3’ AMRAP
1’30 max Double Unders
Smooth Pace Unbroken Empty Bar Overhead Squat
Rest 3’
3’ AMRAP
1’30 max Box Jump Over
Smooth Pace Unbroken Empty Bar Thrusters
Rest 3’
3’ AMRAP
1’30 max Cal Erg
Smooth Pace Unbroken Empty Bar SDHP
Rest 3’
2’ AMRAP
1’ max Double Unders
Smooth Pace Unbroken Empty Bar Overhead Squat
Rest 2’
2’ AMRAP
1’ max Box Jump Over
Smooth Pace Unbroken Empty Bar Thrusters
Rest 2’
2’ AMRAP
1’ max Cal Erg
Smooth Pace Unbroken Empty Bar SDHP
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 N.2
Notes. Follow routine step by step.
General Warmup
2 Sets for Quality
-
8 Prone Shoulder Angel
-
12 Step Heel to Toes
- 10 Alt Cossack to Cossack
Prone Shoulder Angel
Heel to Toes
Cossack to Cossack
Skills
Primal Moves – Animal Flow
3 unbroken set of
1 Left Side Crab Reach
1 Left Side Lateral Ape
1 Right Side Crab Reach
1 Right Side Lateral Ape
rest 1′ x 3 waves
Crab Reach
Lateral Ape
Gymnastic Strength
Handstand Strength 2.0
2 Sets of:
Tabata – Inverted Burpees to Handstand
Workout
Yoga Barbell – Squat
For Time
100 alt. Single Leg Burpees
Over The Minute from 00:00: 1 Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]
Functional Strength
Hypertrophy Training
5 Sets of:
15 Suitcase Bulgarian Split Squat
12 Suitcase Split Romanian Deadlift
9 Suitcase Split Squat
6 Suitcase Skater Squat
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′
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
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
- 8 Alt. Bear-Crab Roll
- 8 Double Pause Push ups
- 3+3 Cossack Squat + Lunge (1 Rep is 3 Bounce of cossack + 3 bounce of lunge)
Bear-Crab Roll
Double Pause Push ups
Cossack Squat + Lunge
Strength
Primal Move – Animal Flow:
For Quality
EMOM 8′
20″ Smooth Pace Leaping Lizard
40″ Rest
Animal Flow – Leaping Lizard
Skills
Kettlebell Cycling – Clean Pattern
EMOM 5′
30″ alt. Muscle Clean From Ground
then no rest
EMOM 5′
40″ alt. Clean From Ground
then no rest
EMOM 5′
50″ Hang Muscle Clean
then no rest
EMOM 5′
Clean smooth pace
Muscle Clean from Ground
Clean from Ground
Hang Muscle Clean
Clean
Workout
Death by – Every 3′ for 9′
3 Rounds of
5 Ground to Overhead @43/30Kg
6 Front Facing Burpees
no rest then
Death by – Every 3′ for 9′
2 Rounds of
7 Ground to Overhead @43/30Kg
9 Front Facing Burpees
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Death by – Every 3′ for 9′
15 Ground to Overhead @43/30Kg
18 Front Facing Burpees
[/um_show_content] [/workout_short]
Functional Strength
Hypertrophy Training
4 Sets of:
8 Strict Press
8 Power Strict Press
8 Sots Press
8 Tall Kneeling Strict Press
8 Half Kneeling Strict Press
8 Floor Press
Then switch side
2’ rest between each set
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
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
- 5+5+5 3 Pos. Squat Band Face Pull
- 10 Hollow Leg-Arm Alternate
- 10 Kneeling Squat Eccentric
3 Pos. Squat Band Face Pull
Hollow Leg-Arm Alternate
Kneeling Squat Eccentric
Power
Every 2′ for 6′
Hang Power Snatch
8 Reps @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
Every 2′ for 6′
Hang Power Snatch
8 Reps @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 6′
Hang Power Snatch
8 Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Gymnastic Strength
Core Conditioning 1.1
3 Sets of:
3Rounds
1 Roll to 3” Hold Inclinate Straddle L-sit Right Leg
1 Roll to 3” Hold Inclinate Straddle L-sit Left Leg
1 Roll to 3” Hold Inclinate L-sit
Rest 1’ b/s
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Workout
Chelsea
30’ EMOM
5 Pull-ups
10 Push-ups
15 Air Squat
Functional Strength
Hypertrophy Training
4 Sets of:
15 Plank Row
15 Plank Lateral Raises
15 Plank Front Raises
Then switch side
15 Banded Push Ups
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