Advanced performance analytics for stress, recovery and exercise.

Training Effect, TE (0.0-5.0), Training Impulse and Recovery Test.

LEARN MORE

Advanced performance analytics for stress, recovery and exercise.

Training Effect, TE (0.0-5.0), Training Impulse and Recovery Test.

LEARN MORE

I FEEL…

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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

2′ Bike @ easy pace

2′ Row @ easy pace

2′ Skierg @ easy pace

Mobility (MO)

Lower Body Mobility Routine N.2
Video

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
Video

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 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 15 Banded Press FTN/BTN
  2. 8+8 HK Rotation Band
  3. 15 TK Hip Extension Banded
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

12 Double Kettlebell Hang Clean Single

1′ rest b/s

Double Kettlebell Hang Clean Single
Video

Power & Power Endurance (PE)

Reserved for ONAIR

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EMOM 6′
Tall Clean

3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

rest 1′

EMOM 6′
Push Jerk + Deep Push Jerk

2+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]

[/um_show_content]

Power Clean + Squat Clean&jerk – Drop&go

1+1 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30
3+1 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Front Squat
Reserved for ONAIR

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Ramping to 0,6m/s – start from [percent value=’75’ of=’squatclean’ in=’kg’][/percent] then
4 x 3 over 0,5m/s
rest 1’30 b/sOR

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4 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’67’ of=’squatclean’ in=’kg’][/percent] rest 1’30
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1’30
3 @ [percent value=’72’ of=’squatclean’ in=’kg’][/percent] rest 1’30
2 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1 @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Work Capacity (WC)

For Time

25+25 Dumbbell Hang Snatch 22,5/15Kg
30/22 Cal Assault Bike
25+25 Dumbbell hang C&J 22,5/15Kg
30 Toes to Bar

Aerobic Capacity (AC)

Bike Erg

30′ @ 75% of MHR

Notes. * Wear HR sensor band
Reserved for ONAIR

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no rest

Bike Erg

15′ @ 85% of MHR

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Functional Strength (FS)

Reserved for ONAIR

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2 Sets (x 2 sub set) – Increasing Weights – of:

12 Double Dynamic Mix Load Press

40″ rest b/sub set

2′ rest b/set

Double Dynamic Mix Load Press
Video

[/um_show_content]

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Tuesday

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General Warmup (GW)

Squat Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Video

Activation 1 (AT)

2 Sets for Quality
  1. 20″+20″ Single Arm Ring Row
  2. 10m Inchworm
  3. 10″ Hold Top Position + 8 Reps  Elevated Single Leg Hip Bridge
Single Arm Ring Row
Video
Inchworm
Video
Elevated Single Leg Hip Bridge
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 Kettlebell Burpees Double Snatch Step Up

1′ rest b/s

Kettlebell Burpees Double Snatch Step Up
Video

Power & Power Endurance (PE)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

EMOM 6′
Tall Snatch + Overhead Squat

2+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

rest 1′

EMOM 6′
Power Snatch + Push Jerk Behind the Neck + Snatch Balance

1+1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]

[/um_show_content]

Power Snatch + Squat Snatch – Drop&go

1+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1′
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+3 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
2+2 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1’30
3+1 @ [percent value=’65’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

Every 3′ for 6′
For Quality

[percent value=’30’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] [percent value=’30’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] [percent value=’60’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] [percent value=’60’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] active rest with light band press

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest

Every 3′ for 6′
For Quality

[percent value=’30’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’30’ of=’legless-rope-climb-in-2′ in=”] Legless Rope Climb [/percent] [percent value=’60’ of=’maxpull-ups’ in=”] Kipping Pull-ups [/percent] [percent value=’60’ of=’legless-rope-climb-in-2′ in=”] Rope Climb [/percent] active rest with light band high pull

[/um_show_content]

Aerobic Power & Lactic Training (AP)

Death By – Wall Ball

Start from 10 and add 1 rep every minute

Work Capacity (WC)

Row

30′ @ 75% of MHR

Notes. * Wear HR sensor band

no rest

Row

15′ @ 85% of MHR

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

2 Sets (x 2 sub set) – Increasing Weights – of:

12 Dynamic Load Axle Bar Press

40″ rest b/sub set

2′ rest b/set

Dynamic Load Axle Bar Press
Video

[/um_show_content]

Stretching & Mobility (MS)

Full Body Stretching and Deload N.3
Video

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′

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Wednesday

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General Warmup (GW)

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Swim Session (AC)

Warmup

2 x 50 m breaststroke rest b/s 40″
4 x 25 m backstroke b/s 45″
4 x 50 m front crawl rest b/s 40″
2 x 50 m swimboard rest b/s 40″
2 x 100 m front crawl aerobic pace rest b/s 25 m backstroke

Workout

4 x 50 m front crawl all out rest b/s 2’
2 x 25 m breaststroke aerobic pace rest b/s 50”
4 x 50 m front crawl all out rest b/s 2’
2 x 25 m backstroke rest b/s 1’
1 x 100 m front crawl aerobic pace

Deload

200 m backstroke swim board using fins

Reserved for ON AIR

[um_show_content roles=’um_top,um_onair,administrator’]

Advanced
Warmup

3 x 100 m backstroke using fins rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 25 m underwater dolphin kick using fins rest b/s as needed
4 x 50 m swim board rest b/s 1’

Technique

2 x 25 m front crawl one arm switch each 25 m rest b/s 30”
4 x 25 m breaststrokes legs swim board rest b/s 40”
2 x 25 m backstroke double arms rest b/s 50”

Workout

6 x 50 m front crawl all out rest b/s 2’
2 x (100 + 100 ) front crawl/backstroke aerobic pace rest b/s 1’
6 x 50 m front crawl all out rest b/s 2’
2 x (100 + 100 ) front crawl/backstroke aerobic pace rest b/s 1’

Deload

400 m backstroke using fins

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

2 Sets (x 2 sub set) – Increasing Weights – of:

20m + 20m Dynamic Load Axle Bar Over Head Carry

40″ rest b/sub set

2′ rest b/set

Dynamic Load Axle Bar Over Head Carry
Video

[/um_show_content]

Bike Session (AC)

Mountain Bike or Road Bike

Work Time: 60′
Zone (@Tips): Alternate 45% Max Watt (10′) – 55% Max Watt (10′) – 65% (7′) – 75% (3′) x 2 Sets

Biking: Refer on Max Watt Test of last week.
FC Threshold: 75% / 90%

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

  1. Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
  2. Legs and Back rotation –  10 to 20 reps slowly and stretch the back
  3. L position – stretch lateral and back chain 30” to 60”
  4. Half kneeling stretch quads – 30” to 60”
  5. Child pose – 30”  to 60” every position
Video
Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
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Thursday

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Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.
Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video
Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video
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
Video
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.

Video
Hip Mobility Routine

Iliac muscle

  • release with KB

HK position

5 to 10 reps each movement

  • Neutral femoral position
  • External femoral rotation
  • Internal femoral rotation
  • Neutral femoral position + Trunk rotation

Adductor

  • First position 10 reps + 10 rotation
  • Secondo position 10 reps + 10 rotation

Cossack Position

  • Hold 30”

Pigeon on the bench

  • 10 Trunk rotation + 20” hold
  • 10 Trunk flexion + 20” hold
  • 20” hold with perfect vertical trunk

Hamstring stretch

  • Maintain posterior tilt and lumbar extension
  • Focus to good posture and stretch the muscle of legs
  • 10 Trunk flexion + 20” hold
  • 10 trunk rotation + 20” hold
Video
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Friday

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General Warmup (GW)

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation 1 (AT)

2 Sets for Quality
  1. 8+8+8 Tall Kneeling Scapula Band
  2. 6 Half Strict TTB Tempo 2-2-2-2
  3. 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Video
Half Strict TTB
Video
FitBall Hip Extension
Video

Activation 2 (AT)

CrossFit Games Open 20.3 Activation

2 Sets “For Quality” of:

10 Barbell Good Morning – Tempo 2.2.X.1

10 Barbell Romanian Deadlift – Tempo 2.2.X.1

30″ Hand Stand Hold

10 Box Pike Hand Stand Push Ups

30″ rest b/s

Notes. Start with empty barbell and second set add 10kg total.

Work Capacity (WC)

CrossFit Games Open Workout 20.3

For Time
21-15-9 Reps of:
Deadlift (225/155 lb)
Handstand Push-Ups

Then, 21-15-9 Reps of:
Deadlift (315/205 lb)
50 ft Handstand Walk

Time Cap: 9 minutes

Power & Power Endurance (PE)

Power Snatch + Hang Deep Power Snatch

(1+1) @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1) @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+1) @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 2′
(1+3) x 6 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 2′ b/s

Strength & Strength Endurance (SE)

Every 3′ for 6′
For Quality

[percent value=’20’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] [percent value=’20’ of=’legless-rope-climb-in-2′ in=”] Legless Rope Climb [/percent] [percent value=’40’ of=’maxpull-ups’ in=”] Kipping Pull-ups [/percent] [percent value=’40’ of=’legless-rope-climb-in-2′ in=”] Rope Climb [/percent] active rest with light band high pull

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest

Every 3′ for 6′
2 Rounds For Quality

[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] [percent value=’20’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] [percent value=’40’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] [percent value=’40’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] active rest with light band press

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

2 Sets (x 2 sub set) – Increasing Weights – of:

15 + 15 Single Kettlebell Floor Press Banded Row Hold

40″ rest b/sub set

2′ rest b/set

Single Kettlebell Floor Press Banded Row Hold
Video

[/um_show_content]

Stretching & Mobility (MS)

Arms and Forearms Release and Stretching

Upper Traps Myofascial Release

Video

Triceps Myofascial Release

Video

Biceps Myofascial Release

Video

Hands and Forearms Myofascial Release Part 1

Video

Hands and Forearms Myofascial Release Part 2

Video

Hands and Forearms Myofascial Release Part 3

Video

Hands and Forearms Stretching Part 1

Video

Hands and Forearms Stretching Part 2

Video
Full Body Stretching and Deload N.2
Video

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

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Saturday

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General Warmup (GW)

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine
Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation 1 (AT)

2 Sets for Quality
  1. 10 Prone Shoulders Angel
  2. 10+10 Half Kneeling Chop
  3. 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Video
Half Kneeling Chop
Video
Kneeling Squat Eccentric Quadriceps
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Split Stance Barbell Push Press

1′ rest b/s

Split Stance Barbell Push Press
Video

Power & Power Endurance (PE)

Push Press

10.8.6.4.2
start from [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] add load by feel

Aerobic Power & Lactic Training (AP)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

Aerobic Warmup

3′ @ 65% of your MHR (Aerobic Zone 1)
2′ @75% of your MHR (Aerobic Zone 2)
1′ @85% of your MHR (Anaerobic Threshold Zone)
rest 30″ then start w/ Anaerobic System Improving Protocol

[/um_show_content]

Anaerobic System Improving Protocol

10/7 cal Assault Bike
30 Double Unders
10 Double Dumbbell Front Squat 2×30/22,5Kg
30 Double Unders

Then seat and slow down your breath until HR drop under 70% of MHR.
Repeat x 5 sets or until Anaerobic Training Effect is over 2.4.

Notes. Want to know more about Training Effect? Firstbeat Membership

Aerobic Capacity (AC)

Run

30′ @ 75% of MHR

Notes. * Wear HR sensor band
Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

no rest

Run

15′ @ 85% of MHR

[/um_show_content]

Functional Strength (FS)

Reserved for ONAIR

[um_show_content roles=’um_top,um_onair,administrator’]

2 Sets (x 2 sub set) – Increasing Weights – of:

15 Bench Kettlebell Rows Alternate

40″ rest b/sub set

2′ rest b/set

Bench Kettlebell Rows Alternate
Video

[/um_show_content]

Stretching & Mobility (MS)

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. 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

Video
Full Body Stretching and Deload N.3
Video

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′

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