Learn. Train. Improve.

ONAIR Meeting.
CrossFit Senigallia, August 3-4

69€ instead of 119€.

GET YOUR TICKET!

This mesocycle there are two different versions of our training program. Choose your favourite:

ONAIR Weekly Program

Strength & Hypertrophy

Aerobic Capacity

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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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. 5″ hold + 8 Reps Single Leg Glute Bridge Pallof Press (move slowly and pay attention to maintain extended the hip)
  2. 12 Bear Crawl Hip Internal Rotation (pay attention to maintain the perfect hold)
  3. 10″ hold + 8 Reps Squat Position Pallof Press (strong arch in the foot, good position of the trunk)
Single Leg Glute Bridge Pallof Press
Video
Bear Crawl Hip Internal Rotation
Video
Squat Position Pallof Press
Video

Activation 2 (AT)

2 Sets “For Quality” of:

12 Double Dumbbell Reverse Rack Cossak Squat Alt. (10/5 kg)

Reserved for ON AIR

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12 Barbell Back Rack Wide Stance Good Morning (30/20 kg)

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1′ rest b/s

Double Dumbbell Reverse Rack Cossak Squat
Video
Reserved for ON AIR

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Barbell Back Rack Wide Stance Good Morning
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Power Clean
Velocity Based Training (VBT) ONAIR Power Approach

3+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s – rest 2′
1 x 2 set @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily Central Nervous System (CNS) is responsive. We are going to repeat the same approach for the mesocycle.

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EMOM 8′
Power Clean
Notes. ONLY If you didn’t do the ONAIR ramping.

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

Notes. Every set, add [percent value=’05’ of=’squatclean’ in=’kg’][/percent]
Power Clean

1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’73’ of=’squatclean’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’75’ of=’squatclean’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’squatclean’ in=’kg’][/percent]

Reserved for ON AIR

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Clean Pull From High Blocks

3 x 4 set @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent]

OR

3 x 4 sets @ Max Watt – start from @ [percent value=’80’ of=’squatclean’ in=’kg’][/percent]

Notes. Increment or decrement load based on Watts expression

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Barbell Shrug – start from blocks

8 x 4 set @ [percent value=’95’ of=’squatclean’ in=’kg’][/percent]

Notes. Use straps.

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Back Squat – tempo 10.10.10.0

3 x 3 set @ empty bar

Back Squat

5 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same approach for the mesocycle.
Insight.
Is your training really effective?
Yes, you can track loads reps and sets and train at the right percentage of your 1RM, but that might not be enough.The use of velocity based training has been around since the soviet era, when sport scientist where using linear transducer to evaluate the conditions of shot putters and Olympic weightlifters, but now those technologies are available to the average gym athletes.With Velocity Based Training athletes and coaches can maximize training based on the physical and psychological status of the athlete in that particular day. It can be used as an auto regulation method for athletes to optimize training goals.Instead of simply using the percentage of 1RM, the loading is adapted based on the velocity expressed by the athlete during the lift. The load is modified during the training session to develop the correct trait and the number of reps may vary as the athlete drops under a certain velocity threshold.Each athlete is different and each of them has different traits to improve, with auto regulation and Velocity Based Training, each training session will be more efficient and they’ll reach their goal faster.Let’s use an example to understand better the concepts behind Velocity Based Training. John, one of our athletes, has classes every day 8 to 4, Lacrosse practice 2 days a week and goes to the gym every other day. On Thursday night he went to a birthday party and had a couple of drinks. On Friday he goes to the gym for his regular workout and starts squatting. His 1RM was based on a test he performed 2 weeks before when he was in great shape, so based on Percentage Based Training he should have worked out at 80% for a certain amount of reps. Now is that training efficient? Probably not, thanks to the velocity readings the coach or the athlete himself could understand that the work was inefficient and adapt to the accordingly.

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Every 1’30 for 12′
Back Squat
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’backsquat’ in=’kg’][/percent]
Back Squat

6 x 4 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

2 Sets in Superset of:

10 + 10 Back Rack Barbell Bulgarian Split Squat (50/35 kg)
10 + 10 Front Foot Elevated Double Kettlebell Carry Split Squat (2×24/16 kg)
1’30 rest b/s

Back Rack Barbell Bulgarian Split Squat
Video
Front Foot Elevated Double Kettlebell Carry Split Squat
Video
Reserved for ON AIR

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OR

6 x 4 @ over 0,65 m/s – start from @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] – 0,08 m/s exertion

Notes. Increase or decrease load between set. Push hard as you can.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Superset of:
10 + 10 Back Rack Barbell Bulgarian Split Squat – @ Over 0,8 m/s
10 + 10 Front Foot Elevated Double Kettlebell Carry Split Squat – @ over 1 m/s
1’30 rest b/s

Back Rack Barbell Bulgarian Split Squat
Video
Front Foot Elevated Double Kettlebell Carry Split Squat
Video

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Every 1’30 for 6′
Bench Press

2 @ [percent value=’30’ of=’bench-press’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’bench-press’ in=’kg’][/percent]
Bench Press – 1st and 2nd reps tempo 1.3.X.0 – last 6 reps tempo 1.1.X.1

4 x 8 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent] rest 1’30 b/s

Functional Strength Hypertrophy

2 Sets in Stripping of:
20 Double Dumbbell Floor Press Alternated (25/20 kg)
10 Double Dumbbell Floor Press Alternated (30/25 kg)

2′ rest b/s

Double Dumbbell Floor Press Alternated
Video
Reserved for ON AIR

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OR

Bench Press – 1st and 2nd reps tempo 1.3.X.0 – last 6 reps tempo 1.1.X.1

4 x 8 @ 0,75 m/s – start from [percent value=’55’ of=’bench-press’ in=’kg’][/percent] – 0,08 m/s exertion tolerance between reps
rest 2′ b/s

Notes. Increase or decrease load between set. Push hard as you can.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Stripping of:
20 Double Dumbbell Floor Press Alternated – @ Over 1 m/s
10 Double Dumbbell Floor Press Alternated – @ Over 0,8 m/s – (Increase the weight)
2′ rest b/s

Double Dumbbell Floor Press Alternated
Video

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Work Capacity (WC)

[workout_short title=’MON_WC1′ result_type=’time’]

5 Rounds For Time

10 Toes to Bar
10 Burpees Box Jump Over
10 Cal Row

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Insert ONLY your WC1 score

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 stSretch – 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)

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

Activation (AT)

2 Sets for Quality
  1. 8+8 DeadBug with FitBall (move slowly and pay attention to coordinations 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

Power & Power Endurance (PE)

Reserved for ON AIR

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Power Snatch
Velocity Base Training (VBT) ONAIR Power Approach

3+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s – rest 2′
1 x 2 set @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily Central Nervous System (CNS) is responsive. We are going to repeat the same approach for the mesocycle.

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EMOM 8′
Power Snatch
Notes. ONLY If you didn’t do the ONAIR ramping

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

Notes. Every set, add [percent value=’05’ of=’snatch’ in=’kg’][/percent]
Power Snatch + Hang Power Snatch

20″ ON –> 1+1 T&Go for Max Reps @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 40″ OFF
x 5 sets

Double Dumbbell Push Press
Stripping – Triple drop set

Load by Feel – x 3 set – rest 2′ b/s

Notes. You set up 3 progressively lighter dumbbells. Take your first working set after warm-ups to a point of positive failure. Grab the next lightest dumbbells and again go to failure, do it one more time after that and that equals one set (you can continue with more drops but 3 are typically the average. This is also where the term “triple drops” comes from.

Strength & Strength Endurance (SE)

Reserved for ON AIR

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Deadlift – 1′ stop 1cm from ground

1 @ empty bar
rest 1′
1 @ 30/25Kg
rest 1′
1 @ 40/25Kg

Deadlift

5 @ [percent value=’30’ of=’Deadlift’ in=’kg’][/percent] 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’Deadlift’ in=’kg’][/percent] 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’Deadlift’ in=’kg’][/percent]

Notes. Focus on speed.
Work with VBT – put sensor on your wrist or on the bar if use a cabled one. Check the peak velocity and compares your next lift to know if your daily Central Nervous System (CNS) is responsive. We are going to repeat the same approach for the mesocycle.

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Every 1’30 for 12′
Deadlift
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’30’ of=’Deadlift’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’Deadlift’ in=’kg’][/percent]
Deadlift

6 x 4 @ [percent value=’70’ of=’Deadlift’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

2 Sets in Superset of:
10 + 10 Double Dumbbell Split Romanian Deadlift (20/15 kg)
10 Barbell Hip Thrust (70/60 kg)
1’30 rest b/s

Double Dumbbell Split Romanian Deadlift
Video
Barbell Hip Thrust
Video
Reserved for ON AIR

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OR

Deadlift

6 x 4 @ over 0,65 m/s – start from @ [percent value=’63’ of=’Deadlift’ in=’kg’][/percent] – 0,08m/s exertion

Notes. Increase or decrease load between set. Push hard as you can.
Notes. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Superset of:
10 + 10 Double Dumbbell Split Romanian Deadlift – @ Over 0,8 m/s – (20/15 kg)
10 Barbell Hip Thrust – @ Over 1 m/s – (70/60 kg)
1’30 rest b/s

Double Dumbbell Split Romanian Deadlift
Video
Barbell Hip Thrust
Video

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Strict HSPU

Max Effort HSPU – Refresh your maxes in your Bio.

Notes. 1″ Stop on top position each Rep – no more than 1″!

then

[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1’30

[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1′

[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1’30

[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 2′

[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

Reserved for ON AIR

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Rest 3′[percent value=’50’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 1′[percent value=’40’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 45″[percent value=’30’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent] Rest 30″[percent value=’20’ of=’strict-handstand-push-ups’ in=”] Strict HSPU [/percent]

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Barbell High Pull
Stripping – Triple drop set

Load by Feel – x 3 set – rest 2′ b/s

Notes. You set up 3 progressively lighter Load on Barbell. Take your first working set after warm-ups to a point of positive failure, grab the next lightest load and again go to failure. Do it one more time after that and that equals one set (you can continue with more drops but 3 are typically the average, this is also where the term “triple drops” comes from.
Functional Strength Hypertrophy

2 Sets of:
15 Double Kettlebell Pendlay Row – @ Over 1,4 m/s – (2 x 24/16 kg)
1’30 rest b/s

Double Kettlebell Pendlay Row
Video

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’ 

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Wednesday

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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 

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)

2 Sets “For Quality” of:

12 Double Kettlebell Rack Clean & Press Alternate (16/12 kg)

6 + 6 Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press (15/10 kg)

Reserved for ON AIR

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12 Glute Ham Raise

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1′ rest b/s

Double Kettlebell Rack Clean & Press Alternate
Video
Single Dumbbell Single Leg Homolateral Romanian Deadlift Clean and Press
Video
Reserved for ON AIR

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Glute Ham Raise
Video

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Power & Power Endurance (PE)

Reserved for ON AIR

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Hip Power Clean

5 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
4 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]

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Push Jerk

5 x 3 set @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1’30 b/s

Bouncing Hang Power Clean

5 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
4 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2 @ [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′

Every 1’30 for 6′
Hang Power Clean & Jerk

1st set – 4+4 @ [percent value=’64’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 3+3 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] 3rd set – 2+2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 1+1 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent]

Reserved for ON AIR

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no rest

Every 1’30 for 6′
Hang Power Clean & Jerk

1st set – 1+1 @ [percent value=’76’ of=’cleanjerk’ in=’kg’][/percent] 2nd set – 2+2 @ [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] 3d set – 3+3 @ [percent value=’68’ of=’cleanjerk’ in=’kg’][/percent] 4th set – 4+4 @ [percent value=’64’ of=’cleanjerk’ in=’kg’][/percent]

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Strength & Strength Endurance (SE)

Strict Pull-ups

Max Effort Strict Pull-ups
Refresh your maxes in your Bio.

Notes. Focus on maintain stiff legs with foot ahead of the bar.

then

[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1’30

[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1′

[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1’30

[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 2′

[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

Reserved for ON AIR

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rest 3′[percent value=’50’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 1′[percent value=’40’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 45″[percent value=’30’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent] rest 30″[percent value=’20’ of=’maxpull-ups’ in=”] Strict Pull-ups [/percent]

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Functional Strength Hypertrophy

2 Sets in Stripping:
12 + 12 Elbowing Dumbbell Row – @ Over 1,2 m/s – (15/10 kg)
10 + 10 Elbowing Dumbbell Row – @ Over 0,8 m/s – (20/15 kg)
1’30 rest b/s

Every 1’30 for 6′
Back Squat

2 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’backsquat’ in=’kg’][/percent]
Back Squat – 1st and 2nd reps tempo 1.3.X.0 – last 6 reps no tempo

4 x 8 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent] rest 1’30 b/s

Functional Strength Hypertrophy

2 Sets in Superset of:
10 + 10 Bulgarian Split Squat Barbell Front Rack (50/35 kg)
10 + 10 Front Foot Elevated Double Kettlebell Front Rack Split Squat (2 x 16/12 kg)
1’30 rest b/s

Bulgarian Split Squat Barbell Front Rack
Video
Front Foot Elevated Double Kettlebell Front Rack Split Squat
Video
Reserved for ON AIR

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

OR

Back Squat
1st and 2nd reps tempo 1.3.X.0 – last 6 reps no tempo

4 x 8 @ 0,8 m/s – start from [percent value=’55’ of=’backsquat’ in=’kg’][/percent] – 0,08 m/s exertion tolerance between reps
rest 2′ b/s

Notes. Increase or decrease load between set.Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Superset of:
10 + 10 Bulgarian Split Squat Barbell Front Rack – @ Over 1 m/s
10 + 10 Front Foot Elevated Double Kettlebell Front Rack Split Squat – @ Over 1,2 m/s
1’30 rest b/s

Bulgarian Split Squat Barbell Front Rack
Video
Front Foot Elevated Double Kettlebell Front Rack Split Squat
Video

[/um_show_content]

Work Capacity (WC)

Reserved for ON AIR

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

[workout_short title=’wed_WC1′ result_type=’time’]

Notes. NOT MANDATORY – ONLY IF YOU WANT
For Time

5 m HSW
15 Ring Muscle Ups
30 Shouldering 50/30Kg
15 Bar Muscle Ups
5 m HSW

[/workout_short]

[/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 stSretch – 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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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
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Friday

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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

Activation 1 (AT)

2 Sets for Quality
  1. 6 Reps each movement TK Single Arm Scapula Band
  2. 5 Plank Walkout
  3. 12+12 MiniBand Lateral Walk
TK Single Arm Scapula Band
Video
Plank Walkout
Video
Miniband Lateral Walk
Video

Activation 2 (AT)

2 Sets “For Quality” of:

12 Tall Kneeling Step up & down Double Kettlebell Over Head (12/8 kg)

Reserved for ON AIR

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

12 Single Kettlebell Lateral Swing Alternate (16/12 kg)

[/um_show_content]

12 Double Kettlebell Hang Snatch Single (16/12 kg)

1′ rest b/s

Tall Kneeling Step up&down Double Kettlebell Over Head
Video
Reserved for ON AIR

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

Single Kettlebell Lateral Swing Alternate
Video

[/um_show_content]

Double Kettlebell Hang Snatch Single
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Snatch
Velocity Base Training (VBT) ONAIR Power Approach

3+1 @ [percent value=’30’ of=’snatch’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s – rest 2′
3+1 @ [percent value=’70’ of=’snatch’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

EMOM 8′
Power Snatch
Notes. ONLY If you didn’t do the ONAIR ramping

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

Notes. Add [percent value=’05’ of=’snatch’ in=’kg’][/percent]
Power Snatch

1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’73’ of=’snatch’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’75’ of=’snatch’ in=’kg’][/percent]

rest 2′

1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent] rest 15″
1 @ [percent value=’77’ of=’snatch’ in=’kg’][/percent]

Reserved for ON AIR

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

Snatch Pull From Ground

3 x 4 set @ [percent value=’85’ of=’snatch’ in=’kg’][/percent]

OR

3 x 4 set @ Max Watt – start from @ [percent value=’80’ of=’snatch’ in=’kg’][/percent]

Notes. Increment or decrement load based on Watts expression

[/um_show_content]

Push Press

8 x 4 set @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ b/s

Reserved for ON AIR

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

OR
8 x 6 set @ between 0,75 – 0,85 m/s

Notes. Push barbell as fast as possible, increment or decrement load based on mean speed.

[/um_show_content]

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Overhead Squat – tempo 5.5.5.0

5 x 3 set @ empty bar

Back Squat

5 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent] – 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’backsquat’ in=’kg’][/percent] – 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’backsquat’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’backsquat’ in=’kg’][/percent]

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

Every 1’30 for 12′
Back Squat
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’30’ of=’backsquat’ in=’kg’][/percent]

Notes. add [percent value=’05’ of=’backsquat’ in=’kg’][/percent]
Back Squat

10 x 2 @ [percent value=’70’ of=’backsquat’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

2 Sets in Superset of:
10 Goblet Sumo Squat (32/28 kg)
10 + 10 Goblet Deficit Bulgarian Split Squat (28/24 kg)

1’30 rest b/s

Goblet Sumo Squat
Video
Goblet Deficit Bulgarian Split Squat
Video
Reserved for ON AIR

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

OR

10 x 2 @ over 0,65 m/s – start from @ [percent value=’65’ of=’backsquat’ in=’kg’][/percent] NO exertion between reps

Notes. * increase or decrease load between set. Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets in Superset of:
10 Goblet Sumo Squat – @ Over 0,8 m/s
10 + 10 Goblet Deficit Bulgarian Split Squat – @ Over 1 m/s

1’30 rest b/s

Goblet Sumo Squat
Video
Goblet Deficit Bulgarian Split Squat
Video

[/um_show_content]

Strict Ring Dips

Max Effort Strict Ring Dips – refresh your maxes in your profile page.

Notes. Focus on maintain stiff legs with foot ahead of the bar

then

[percent value=’50’ of=’strict-ring-dips’ in=’reps’] Strict Ring Dips [/percent] rest 1’30

[percent value=’50’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 1′

[percent value=’50’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 1’30

[percent value=’50’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 2′

[percent value=’50’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

Reserved for ON AIR

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

rest 3′

[percent value=’50’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 1′

[percent value=’40’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 45″

[percent value=’30’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent] rest 30″

[percent value=’20’ of=’strict-ring-dips’ in=”] Strict Ring Dips [/percent]

[/um_show_content]

Functional Strength Hypertrophy

3 Sets in Stripping of:

12 Inclined Double Kettlebell Bench Press – @ Over 1,2 m/s (24/20 kg)
8 Inclined Double Kettlebell Bench Press – @ Over 0,8 m/s (32/24 kg)

1’30 rest b/s

Work Capacity (WC)

[workout_short title=’FRI_WC1′ result_type=’reps’]

AMRAP 8′

12m Double Kettlebell Lunges
12 Double Kettlebell Shoulder to Overhead 2×24/16Kg
12 cal Assault Bike
12 Double Kettlebell Shoulder to Overhead 2×24/16Kg

[/workout_short]

Insert ONLY your WC1 score

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 stSretch – 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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Saturday

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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. 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 “For Quality of:

6 Tall Kneeling Z Press KB Bottom Up (12/8 kg)

Reserved for ON AIR

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

6 + 6 Single Kettlebell Push Jerk theraband (16/12 kg)

[/um_show_content]

6 + 6 Single Dumbbell Squat Jerk (10/5 kg)

1′ rest b/s

Tall Kneeling Z Press KB Bottom Up
Video
Reserved for ON AIR

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

Single Kettlebell Push Jerk theraband
Video

[/um_show_content]

Single Dumbbell Squat Jerk
Video

Power & Power Endurance (PE)

Reserved for ON AIR

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

Power Clean – VBT ONAIR Power Approach

3+1 @ [percent value=’30’ of=’squatclean’ in=’kg’][/percent] rest 1′
3+1 @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent] rest 1′
2+1 @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent] rest 1’30
1+1 @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent] rest 1′
1 x 2 set @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s – rest 2′
3+1 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 1′ b/s

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the peak velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

EMOM 6′
Power Clean
Notes. ONLY If you didn’t do the ONAIR ramping

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

Notes. Add [percent value=’05’ of=’cleanjerk’ in=’kg’][/percent]
EMOM 6′
Push Jerk

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

Notes. * add [percent value=’05’ of=’cleanjerk’ in=’kg’][/percent]
Power Clean & Jerk

20″ ON –> T&go @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent] for max reps
40″ OFF
x 5 sets

Strength & Strength Endurance (SE)

Reserved for ON AIR

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

Bench Press – tempo 10.10.10.0

3 x 3 set @ empty bar

Bench Press

5 @ [percent value=’30’ of=’bench-press’ in=’kg’][/percent] 1st and 2nd reps tempo 3.0.X.2
rest 2′
5 @ [percent value=’40’ of=’bench-press’ in=’kg’][/percent] 1st rep tempo 3.0.X.2
rest 2′
5 @ [percent value=’50’ of=’bench-press’ in=’kg’][/percent] rest 2′
5 @ [percent value=’60’ of=’bench-press’ in=’kg’][/percent]

Notes. Focus on speed. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity and compares your next lift to know if your daily CNS is responsive. We are going to repeat the same Approach for the mesocycle.

[/um_show_content]

Every 1’30 for 12′
Bench Press
Notes. ONLY If you didn’t do the ONAIR ramping

2 @ [percent value=’30’ of=’bench-press’ in=’kg’][/percent]

Notes. Add [percent value=’05’ of=’bench-press’ in=’kg’][/percent]
Bench Press

6 x 4 @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] rest 2′ b/s

Functional Strength Hypertrophy

3 Sets in Stripping of:

20 Double Dumbbell Bench Press Glute Bridge Alternated (20/15 kg)

10 Double Dumbbell Bench Press Glute Bridge Alternated (25/20 kg)

2′ rest b/s

Double Dumbbell Bench Press Glute Bridge Alternated
Video
Reserved for ON AIR

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

OR

6 x 4 @ over 0,55 m/s – start from @ [percent value=’70’ of=’bench-press’ in=’kg’][/percent] – 0,05 m/s exertion tolerance between reps

Notes. Increase or decrease load between set. Push hard as you can
Notes. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

3 Sets in Superset of:

20 Double Dumbbell Bench Press Glute Bridge Alternated – @ Over 0,6 m/s

10 Double Dumbbell Bench Press Glute Bridge Alternated – @ Over 0,4 m/s – (Increase Weight)

2′ rest b/s

Double Dumbbell Bench Press Glute Bridge Alternated
Video

[/um_show_content]

Every 1’30 for 6′
Mid Sumo Deadlift – Takedown

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

Notes. Add [percent value=’05’ of=’Deadlift’ in=’kg’][/percent]
Mid Sumo Deadlift – Takedown

4 x (1+1+1+1+1+1) @ [percent value=’55’ of=’Deadlift’ in=’kg’][/percent] rest 1’30 b/s

Functional Strength Hypertrophy

2 Sets of:
12 Barbell Banded Romanian Deadlift (50/35 kg)
1’30 rest b/s

Barbell Banded Romanian Deadlift
Video
Reserved for ON AIR

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

OR

4 x 8 @ 0,70 m/s – start from [percent value=’50’ of=’Deadlift’ in=’kg’][/percent] 0,08 m/s exertion tolerance between reps
Rest 2′ b/s

Notes. Increase or decrease load between set. Push hard as you can. Work with VBT – put sensor on your wrist or on the bar if use a cabled one – check the mean velocity.
Functional Strength Hypertrophy

2 Sets of:

12 Barbell Banded Romanian Deadlift – @ Over 0,8 m/s

1’30 rest b/s

Barbell Banded Romanian Deadlift
Video

[/um_show_content]

Death by
Legless Rope Climb

1 rep every minute for 4′

1′ rest then

Legless Rope Climb

2 reps every minute for 3′

1′ rest then

Legless Rope Climb

3 reps every minute for 2′

Legless Rope Climb

max effort in 1′

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’ 

[on_comment_numbers]

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