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How it works?

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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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
Take some time to spend on your calf and ankle to perform better the Plyo Work!
Ankle Mobility – Part 1
Video
Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 5 Reps each movement TK Single Arm Scapula Band
  2. 10+10 MiniBand Lateral Walk
  3. 5+5 Reverse Lunge + Knee lift
TK Single Arm Scapula Band
Video
Miniband Lateral Walk
Video
Reverse Lunge+ Knee Lift
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Over Head Squat 1/4 theraband

1′ rest b/s

Single Kettlebell Over Head Squat 1/4 theraband
Video

Power & Power Endurance (PE)

PE0: Plyometric Work
Side to Side ankle hops

2 x 20, rest 1′ b/s

Video
Single leg deadlift hops

3 x 12+12, 1′ rest b/s

Video
Forward hops

10mt x6 rest 30″ b/s

Video
PE1: Tall Snatch Drop from Ground

(2) @ [percent value=”20″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”25″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”30″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”35″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) x 3 set @ [percent value=”40″ of=”snatch” in=”kg”] [/percent], rest 2′ b/s

Video
PE2: Tall Snatch

(2) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”42″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”45″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”47″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) x 3 set @ [percent value=”50″ of=”snatch” in=”kg”] [/percent] rest 2′ b/s

Video
PE3: Muscle Snatch

(2) @ [percent value=”40″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”42″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”45″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) @ [percent value=”47″ of=”snatch” in=”kg”] [/percent] rest 90″
(2) x 3 set @ [percent value=”50″ of=”snatch” in=”kg”] [/percent] rest 2′ b/s

Video
PE4: Snatch – Any Style

(1+1+1) @ [percent value=”42″ of=”snatch” in=”kg”] [/percent] rest 90″
(1+1+1) @ [percent value=”47″ of=”snatch” in=”kg”] [/percent] rest 90″
(1+1) @ [percent value=”52″ of=”snatch” in=”kg”] [/percent] rest 90″
(1+1) @ [percent value=”57″ of=”snatch” in=”kg”] [/percent] rest 90″
(1+1) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent] rest 2′
(1+1) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent] rest 2′
(1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent] rest 2′
(1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent] rest 2′
(1) @ [percent value=”80″ of=”snatch” in=”kg”] [/percent] rest 3′
(1) @ [percent value=”83″ of=”snatch” in=”kg”] [/percent] rest 3′

Notes. Reps are good only if you don’t step forward or backward. If you step, rep doesn’t count and you can try to perform it again. You can use the straps if you want.

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Back Squat

6 x 3 @ 0,45 m/s
rest 2′ b/s

OR

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Back Squat

6 x 3 @ [percent value=’72’ of=’backsquat’ in=’Kg’] [/percent] rest 2′ b/s

Work Capacity (WC)

For Quality
EMOM 16′

1st – 15 Box Jump
2nd – 12 Ground to Overhead @ [percent value=’35’ of=’Snatch’ in=’Kg’] [/percent] 3rd – 15 Wall Ball
4th – rest

Reserved for ONAIR

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EMOM 16′

1st – [percent value=’50’ of=’maxpull-ups’ in=”] Chest to Bar [/percent] 2nd – 12 Thrusters @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] 3rd – 15 A Swings 32/24Kg
4th – rest

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Functional Strength (FS)

Reserved for ONAIR

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2 Sets (x 2 sub set) of:

15 Double Dumbbell Bent Over Row Upside

40″ rest b/sub set

2′ rest b/set

Double Dumbbell Bent Over Row Upside
Video

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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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Tuesday

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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.

Take some time to spend on your calf and ankle to perform better the Plyo Work!
Ankle Mobility – Part 1
Video
Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation 1 (AT)

2 Sets for Quality
  1. 20″+20″ Elbow Plank Star
  2. 10+10 FitBall Elbow Plank Rotation
  3. 10 FitBall LCHE
Elbow Plank Star
Video
FitBall Elbow Plank Rotation
Video
FitBall LCHE
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

10 + 10m Goblet Lateral Walk Feet theraband

1′ rest b/s

Goblet Lateral Walk Feet theraband
Video

Power & Power Endurance (PE)

PE0: Plyometric Work
Side to Side ankle hops

2 x 20, rest 1′ b/s

Video
Double legs hops

3 x 12, 1′ rest b/s

Video
Box Jump

1 jump every 30″ for 6′

add some cm each jump
PE1: Tall Clean

2 @ [percent value=”30″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 @ [percent value=”32″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 @ [percent value=”37″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 x 3 sets @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent] Rest 2′ b/s

Video
PE2: Muscle Clean

2 @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 @ [percent value=”37″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 @ [percent value=”40″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 @ [percent value=”42″ of=”squatclean” in=”kg”] [/percent] Rest 90″
2 x 3 sets @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent] Rest 2′ b/s

Video
PE3: Clean – Any Style

(1+1+1) @ [percent value=”42″ of=”squatclean” in=”kg”] [/percent] Rest 90″
(1+1+1) @ [percent value=”47″ of=”squatclean” in=”kg”] [/percent] Rest 90″
(1+1+1) @ [percent value=”52″ of=”squatclean” in=”kg”] [/percent] Rest 90″
(1+1+1) @ [percent value=”57″ of=”squatclean” in=”kg”] [/percent] Rest 90″
(1+1) @ [percent value=”62″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1+1) @ [percent value=”67″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1+1) @ [percent value=”72″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1) @ [percent value=”77″ of=”squatclean” in=”kg”] [/percent] Rest 3′
(1) @ [percent value=”80″ of=”squatclean” in=”kg”] [/percent]

Notes. Reps are good only if you don’t step forward or backward. If you step, rep doesn’t count and you can try to perform it again.

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Bench Press

6 x 3 @ 0,40 m/s
rest 2′ b/s

OR

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Bench Press

6 x 3 @ [percent value=’74’ of=’bench-press’ in=’Kg’] [/percent] rest 2′ b/s

Aerobic Capacity (AC)

Reserved for ONAIR

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For Quality – Bike Erg

Keep going @ Aerobic Zone 2 (70-79% of MHR) until reach Aerobic Training Effect:

– 1.0 – 1.9 if you feel

– 2.0 – 2.9 if you feel

– 3.0 – 3.9 if you feel

OR

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For Quality – Bike Erg

30′ @ 75% of MHR

Functional Strength (FS)

Reserved for ONAIR

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2 Sets (x 2 sub set) of:

15 Double Kettlebell Pendlay Row

40″ rest b/sub set

2′ rest b/set

Double Kettlebell Pendlay Row
Video

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Stretching & Mobility (MS)

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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Wednesday

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General Warmup (GW)

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

Bike Session (BS)

Mountain Bike or Road Bike

Work Time: 90′
Zone (@Tips): Alternate 18% Max Watt (2 km) – 22% Max Watt (1,5 km) – 30% Max Watt (1 km) – 35% Max Watt (1 km)

Biking: Refer on Max Watt Test of last week.
FC Threshold: 65% / 87%

Functional Strength (FS)

Reserved for ONAIR

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2 Sets (x 2 sub set) of:

15 + 15 Half Kneeling Double Dumbbell Arnold Press

40″ rest b/sub set

2′ rest b/set

Half Kneeling Double Dumbbell Arnold Press
Video

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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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Stretching & Mobility (MS)

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

Swim Session (AC)

Warmup

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

Workout

8 x 25 m all out @1’30”
4 x 100 m breaststroke rest b/s 1”
8 x 25 m all out @1’30”
2 x 100 m breaststroke rest b/s 1”
1 x 100 m front crawl aerobic pace

Deload

200 m backstroke swim board using fins

Reserved for ON AIR

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Advanced
Warmup

3 x 50 m backstroke rest b/s 40″
4 x 25 m breaststroke b/s 45″
4 x 50 m front crawl rest b/s 40″
4 x 50 m swim board rest b/s 1’

Technique

4 x 25 m front crawl one leg switch each 25 m rest b/s 30”
4 x 25 m breaststrokes legs swim board rest b/s 40”
2 x (25 + 25 + 25 + 25) m breaststroke /dolphin kick, breaststroke only arms, breaststroke only legs, breaststroke rest b/s 45”

Workout

4 x 50 m front crawl aerobic pace rest b/s 35”
8 x 25 m all out @1’30”
3 x 50 m front crawl aerobic pace rest b/s 35”
8 x 25 m all out @1’30”
8 x 25 unwater dolphin kick head up with fins rest as needed

Deload

400 m backstroke using fins

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Friday

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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. 5+5+5 3 Position Squat Face Pull
  2. 8+8 Single Leg Hip Thrust 1″Hold @Top Position
  3. 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Video
Single Leg Hip Thrust
Video
Psoas March
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Single Kettlebell Thruster Theraband

1′ rest b/s

Single Kettlebell Thruster Theraband
Video

Power & Power Endurance (PE)

Death by Squat Clean Thrusters – Drop & go
Every 90″

Death by @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent]

Notes. * start from 3 repetitions and add 1 rep every minute

Strength & Strength Endurance (SE)

Reserved for ONAIR

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Deadlift – Takedown

6 x 3 @ 0,3 m/s
rest 2′ b/s
OR

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Deadlift

6 x 3 @ [percent value=’72’ of=’deadlift’ in=’Kg’] [/percent] rest 2′ b/s

Work Capacity (WC)

For Quality
EMOM 16′

1st – 30″ max effort Legless Rope Climb
2nd – 15 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] 3rd – 50 Double Unders
4th – rest

Reserved for ONAIR

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EMOM 16′

1st – [percent value=’35’ of=’ring-muscle-ups-in-2′ in=”] Ring Muscle Ups [/percent] 2nd – 15 Sumo Deadlift High Pull @ [percent value=’35’ of=’snatch’ in=’Kg’] [/percent] 3rd – 5 Devil Press @ 2×22,5/15Kg
4th – rest

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Functional Strength (FS)

Reserved for ONAIR

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

2 Sets (x 2 sub set) of:

15 + 15 Half Kneeling Landmine Press

40″ rest b/sub set

2′ rest b/set

Half Kneeling Landmine Press
Video

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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. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinate arms and legs)
  2. 12 Straight Arms Band Pull Down in Hinge Position (with 1″ hold in bottom position, engage the scapula every reps )
  3. 8+8 Single Leg SLDL with PVC (strong arch in the foot, good coordination with upper and lower body)
DeadBug with FitBall
Video
Straight Arms Band Pull Down in Hinge Position
Video
Single Leg SLDL with PVC
Video

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 + 6 HALO 3 Position theraband

1′ rest b/s

HALO 3 Position theraband
Video

Power & Power Endurance (PE)

Jerk – Any Style

(1+1+1) @ [percent value=”42″ of=”cleanjerk” in=”kg”] [/percent] rest 90″
(1+1+1) @ [percent value=”47″ of=”cleanjerk” in=”kg”] [/percent] rest 90″
(1+1+1) @ [percent value=”52″ of=”cleanjerk” in=”kg”] [/percent] rest 90″
(1+1+1) @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent] rest 90″
(1+1) @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
(1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
(1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent] rest 3′
(1) @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent] rest 3′

Strength & Strength Endurance (SE)

Reserved for ONAIR

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

Military Press

6 x 3 @ 0,45 m/s
rest 2′ b/s
OR

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Military Press

6 x 3 @ [percent value=’42’ of=’Bench-press’ in=’Kg’] [/percent] rest 2′ b/s

Aerobic Capacity (AC)

Reserved for ONAIR

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

For Quality – Row

Keep going @ Aerobic Zone 2 (70-79% of MHR) until reach Aerobic Training Effect:

– 1.0 – 1.9 if you feel

– 2.0 – 2.9 if you feel

– 3.0 – 3.9 if you feel

OR

[/um_show_content]

For Quality – Row

30′ @ 75% of MHR

Functional Strength (FS)

Reserved for ONAIR

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

2 Sets (x 2 sub set) of:

15 + 15 Half Seated Filly Press

40″ rest b/sub set

2′ rest b/set

Half Seated Filly Press
Video

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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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