Kettlebell Jerk
Description
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
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
[um_show_content roles=’um_top,um_onair,administrator’]
6/8 Reps With 2″ Hold
Supinated Bar Knee to Chest
6/8 Reps
Table Rotation + Extension
10/12 Reps with 1″ Hold
Bar Hang Rotation with Scapula Activation
6/8 Reps with 1″ OH Hold
Power Position Band Scapula Rotation + Extension
Half Kneeling Kettlebell Bottom Up Elbowing Strict Press
Split Position Kettlebell Jerk “Drive & Catch”
Rack Double Hand Press and Eccentric
Full Hip Drive
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
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
- 8 Double Pause Push Ups
- 8 Kneeling Squat Eccentric Quads
- 10m Toes Walk
Double Pause Push Ups
Kneeling Squat Eccentric Quads
Toes Walk
Animal Flow
Primal Move – Animal Flow
For Quality
8 Chameleon Steps
4 Waves Unload
6 Chameleon Steps
3 Waves Unload
4 Chameleon Steps
2 Waves Unload
2 Chameleon Steps
1 Waves Unload
rest 1′
6 Chameleon Steps
3 Waves Unload
4 Chameleon Steps
2 Waves Unload
2 Chameleon Steps
1 Waves Unload
rest 45″
4 Chameleon Steps
2 Waves Unload
2 Chameleon Steps
1 Waves Unload
rest 30″
2 Chameleon Steps
1 Waves Unload
Chameleon
Wave Unload
Power
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Yoga Barbell – Shoulders Stabilization
Power Snatch
Every 30″ for 3′
1+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 30″ for 3′
1+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 3′
Every 30″ for 3′
1+1 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 2′
1+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′
Every 30″ for 1′
1+1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]
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Kettlebell/Dumbbell Cycling
Kettlebell Cycling
EMOM 24′
1st – Left Arm Jerk
2nd – Right Arm Split Windmill
3rd – 30″ Right Arm Suitcase Swing + 30″ Left Arm Suitcase Swing
4th – Right Arm Jerk
5th – Left Arm Split Windmill
6th – 30″ Left Arm Suitcase Swing + 30″ Right Arm Suitcase Swing
Suitcase Swing
Split Windmill
Work Capacity
For Time
[workout_short title=’MON_WC1′ result_type=’time’]
10 Bar Muscle Ups
20 Toes to Bar
30 Pull-ups
40 Single Dumbbell Alt. Devil Press 22,5/15Kg
30 Pull-ups
20 Toes to Bar
10 Bar Muscle Ups
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Functional Strength
Reserved for ONAIR
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Hypertrophy Training
4 Sets of:
12 Suitcase Drop Lunges
12 Back Rack Cossack Squat
12 Romanian Deadlift
Then switch side
2’ rest between each sets
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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
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 Endurance
Yoga Barbell – RDL
Hang Power Clean
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
[um_show_content roles=’um_top,um_onair,administrator’]
Every 2′ for 6′
Hang Power Clean
8 Reps @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
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Gymnastic Skills
Gymnastic Strength
Muscle Up Strength 2
4 Sets of:
7 Elbow Transition
10” Hollow Bridge
7 Push-ups
10” Hollow Bridge
7 Elbow Push-ups
Rest 90” b/s
Lactic
Bike Erg or Row
10′ @65-70% of MHR
then rest 1′
For Time
6 Double Dumbbells Devil Press 2×22,5/15Kg
30″ max calories Bike
rest 3′
12 Double Dumbbells Thrusters 2×22,5/15Kg
30″ max calories Row
rest 3′ x 3 set
Work Capacity
EMOM 15’
1st – 10 free HS Shoulder Tap + 1 C&J @60% 1RM
2nd – 20 Wall Ball
3rd – 50% of Ring Dips
HS Shoulder Tap
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
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
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
Ankle Mobility – Part 2
General Warmup
2 Sets for Quality
-
12 Plank Spiderman
-
6+6 Reverse Lunge + Knee Lift
- 40″ Scapula Hold
Plank Spiderman
Reverse Lunge + Knee Lift
Scapula Hold
Strength
Reserved for ONAIR
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Yoga Barbell – Squat
Back Squat
5 x 3 @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] rest 3′ b/s
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Kettlebell/Dumbbell Cycling
Kettlebell Flow
Gentleman
AMRAP 20′
4 Left Arm Waves
4 Right Arm Waves
3 Left Arm Waves
3 Right Arm Waves
2 Left Arm Waves
2 Right Arm Waves
1 Left Arm Waves
1 Right Arm Waves
2 Left Arm Waves
2 Right Arm Waves
3 Left Arm Waves
3 Right Arm Waves
Gentleman
Work Capacity
AMRAP 7’
40/32 Cal Erg
20 Box Jump
40 Double Unders
20 alt. Dumbbell Snatch 22,5/15Kg
Rest 3’ x 3 set
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
Animal Flow
Primal Moves – Animal Flow
(1+1)x3 Crab Reach
(1+1)x3 Left Side Lateral Ape
(1+1)x2 Crab Reach
(1+1)x2 Left Side Lateral Ape
(1+1) Crab Reach
(1+1) Left Side Lateral Ape
rest 1′ x 2 waves
Crab Reach
Lateral Ape
Gymnastic Skills
Gymnastic Strength
Muscle Up Strength 1
Every 3’ x 12’
15/12 Chair ‘Alette’
10/8 Right Arm Lateral Step-ups
15/12 L-Dips
10/8 Left Arm Lateral Step-ups
15/12 Chair ‘Alette’
Work Capacity
3 Rounds For Quality – Work up to 80% MHR
100 Double Unders
20 alt. Figure 4 Lunges
20 Walking Push-ups
20 Hollow to Handstand
20 alt. Bear Crab Roll
Figure 4 Lunges
Walking Push-ups
Hollow to Handstand
Bear Crab Roll
Running Session
Warm Up
2 Sets of:
2′ Easy Jog – Zone 2
2′ Easy Run – Low Zone 3
2 Run – Zone 3
Workout
800m Run – Zone 3
2′ rest
Every 4′ perform:
4 x 400m – Zone 4
Then strictly into
Every 3′ perform:
4 x 400m – Zone 4/5
Cool Down
3′ Easy Run – Zone 3
2′ Jog – Zone 2
1′ Walking
Functional Strength
Hypertrophy Training
4 Sets of:
18 Lateral 90 Raises
15 Hammer Lateral Raises
12 Full Hammer Lateral Raises
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
Animal Flow
Primal Move – Animal Flow:
For Quality
EMOM 10′
30″ Inchworm Jumps
30″ Rest
Animal Flow – Inchworm Jumps
Kettlebell/Dumbbell Cycling
Kettlebell Cycling
For Quality
1 Right Arm Bent Press
1 Right Arm Overhead Squat
10 Right Arm Russian Swings
1 Left Arm Bent Press
1 Left Arm Overhead Squat
10 Left Arm Russian Swings
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
1 Right Arm Overhead Squat
8 Right Arm Russian Swings
1 Left Arm Bent Press
1 Left Arm Overhead Squat
8 Left Arm Russian Swings
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1 Right Arm Bent Press
1 Right Arm Overhead Squat
8 Right Arm Russian Swings
1 Left Arm Bent Press
1 Left Arm Overhead Squat
8 Left Arm Russian Swings
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
1 Right Arm Overhead Squat
7 Right Arm Russian Swings
1 Left Arm Bent Press
1 Left Arm Overhead Squat
7 Left Arm Russian Swings
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…and go on until complete last set of:
1 Right Arm Bent Press
1 Right Arm Overhead Squat
2 Right Arm Russian Swings
1 Left Arm Bent Press
1 Left Arm Overhead Squat
2 Left Arm Russian Swings
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
1 Right Arm Bent Press
1 Right Arm Overhead Squat
1 Right Arm Russian Swings
1 Left Arm Bent Press
1 Left Arm Overhead Squat
1 Left Arm Russian Swings
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Bent Press
Work Capacity
5 Rounds For Time
6 Ring Muscle Ups
6 Squat Clean Thrusters @60/40Kg
[/workout_short]
Functional Strength
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hypertrophy Training
5 Sets of:
15 Close Grip Bent Over Row
15 Close Grip Elbowing Row
15 Strict Elbowing High Pull
Max Effort Kettlebell Swing High Pull
2’ rest between each set
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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
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 Endurance
Yoga Barbell – Swing Snatch
Hang Power Snatch – any Style
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]
Gymnastic Skills
Reserved for ONAIR
[um_show_content roles=’um_top,um_onair,administrator’]
Gymnastic Strength
Core Conditioning 2
2 set of:
1’ Core Complex
1’ rest
1’ Hollow Rocks
1’ rest
1’ Arch Rocks
1’ rest
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Work Capacity
AMRAP 20’
30 Cal Erg
20 Front Facing Burpees
10 Deadlift @100/70Kg
Functional Strength
Hypertrophy Training
4 Sets of:
15 Rear Foot Suitcase Split Squat
15 Suitcase Split Romanian Deadlift
15 Suitcase Reverse Lunges
Then switch side
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