Monday
General Warmup (GW)
5 rounds not for time
20 Single Under
15 Jumpin’ Jacks
10 Sit Ups
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Warmup Accessory (WA)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
2 positions:
- First: quadrupled position
- Second: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
Scapula Stabilization – Part 2
Reps scheme:
- 5 good reps and 10 second hold with no eyes.
Activation (AT)
Ring Push ups Tempo Training 3.3.1 – 3 sets x 5 reps – 1′ rest bet
KB Front Rack 90 Degree Squat Hold (2ktb 16/12) – 3 sets x 20″ – 1′ rest bet – Focused on Knees OUT/Vertical Spine
Power & Power Endurance (PE)
Power Snatch
Every 20″ for 3′, 2 reps t&go @ [percent value=”52″ of=”snatch” in=”kg”][/percent]
rest 90″
Every 30″ for 3′, 3 reps t&go @ [percent value=”57″ of=”snatch” in=”kg”][/percent]
rest 90″
Every 30″ for 3′, 3 reps t&go @ [percent value=”62″ of=”snatch” in=”kg”][/percent]
rest 90″
Every 20″ for 3′, 2 reps t&go @ [percent value=”67″ of=”snatch” in=”kg”][/percent]
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Take your level
Go to the next level ONLY if you do perfectly all the reps
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Strength & Strength Endurance (SE)
Back Squat, first rep in tempo 3.3.x.x
Ramping until reach [percent value=”55″ of=”backsquat” in=”kg”][/percent] then
5 @ [percent value=”63″ of=”backsquat” in=”kg”][/percent] rest 3′
5 @ [percent value=”68″ of=”backsquat” in=”kg”][/percent] rest 3′
3 @ [percent value=”74″ of=”backsquat” in=”kg”][/percent] rest 3′
3 @ [percent value=”77″ of=”backsquat” in=”kg”][/percent] rest 3′
4×2 @ [percent value=”80″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
then
Back Squat no tempo training
3×3 @ [percent value=”82″ of=”backsquat” in=”kg”][/percent] rest 3′ b/s
Work Capacity (WC)
[workout_short title=’MON_WC1′ result_type=’time’]
WC1: 27-21-15-9 For Time
Thruster 50/35Kg
Burpees OTB (Front)
[/workout_short]
Insert ONLY your WC1 score.
Take at least 1 hour for the rest
WC2: AMRAP 12′
[percent value=”30″ of=”ring-muscle-ups-in-2″ in=””][/percent] Ring Muscle ups
25 Air Squat
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
5 rounds not for time
200mt Row
8 Burpees Over the Erg
Notes. Try to use nasal breathing only during rowing
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Activation (AT)
Wide Grip Strict Pull ups – 3 sets x 5 reps – 1′ rest bet
Kipping C2B “perfect form” – 3 sets x 8 reps – 1′ rest bet – Look the Video and Maintain the perfect Transiction between Arch and Hollow pos.
Power & Power Endurance (PE)
PE1: For Time
[percent value=”100″ of=”maxpull-ups” in=””][/percent] Chest to bar
2 Squat Clean t&go @ [percent value=”70″ of=”cleanjerk” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”maxpull-ups” in=””][/percent] Chest to bar
2 Squat Clean t&go @ [percent value=”73″ of=”cleanjerk” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”maxpull-ups” in=””][/percent] Chest to bar
2 Squat Clean t&go @ [percent value=”75″ of=”cleanjerk” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”maxpull-ups” in=””][/percent] Chest to bar
2 Squat Clean t&go @ [percent value=”78″ of=”cleanjerk” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”maxpull-ups” in=””][/percent] Chest to bar
2 Squat Clean t&go @ [percent value=”80″ of=”cleanjerk” in=”kg”][/percent]
Notes. Try all unbroken if you can. NO TRANSICTION TIME between C2B and Squat Cleans.
PE2: Clean Pull + Hang Clean Pull
E2MOM for 20′ – 14′
1+1 @ [percent value=”105″ of=”cleanjerk” in=”kg”][/percent]
Aerobic Power & Lactic Training (AP)
Push Hard!
20/15 Cal Bike
20 DB Snatch alt. 30/20 kg
20 Box Jump Over 60/50 cm
rest 1:2 (double work time)
Notes. Start new round only if your score isn’t over 12% of your best score, for example:
– first round in 3′ (12% is approximately 21″)
– second round in 3’12 –> ok 🙂
– third round in 3’18 –> ok 🙂
– fourth round in 3’22 –> Stop yourself! 🙁
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Swim Session (AC)
Basic Schedule
150m Warm up
25 m – All Out – 30″ rest bet – Lactic Training – Start new Round only if your score isn’t over 12% of your best score
8 x 50 m – Use Fins – pace 80% – 30″rest bet
8 x 50 m – Use Paddles – pace 80% – 30″ rest bet
5 x Max Distance Apnea only KICK (deep swim) – Use Fins – 1′ rest bet
100 m Cool Down
Advance Scheduling
200 m Warm up
50 m – All Out – 45″ bet – Lactic Training – Start new round only if your score isn’t over 12% of your best score
5 x 100 m – Use Fins – pace 80% – 30″ rest bet
5 x 100 m – Use Paddles – pace 80% – 30″ rest
5 x Max Distance Apnea Only KICK (deep swim) – Use Fins – 1′ rest bet
200 m Cool Down
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Accessory (AY)
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Thursday
General Warmup (GW)
5 Rounds not for time
20 Air Squat
15 Step Up Alt. 50 cm
10 Russian Swing 16/12 kg
Mobility (MO)
Upper Body Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Warmup Accessory (WA)
Scapula Band Activation – Part 1
3 movements:
- forward
- overhead
- backward
Notes. Focus on the perfect line of the band and no spine compensation movement.
Reps scheme:
- Make 10 repetitions in each movement.
Scapula Band Activation – Part 2
2 positions:
- First: quadruped position
- Second: seated position
Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.
Reps scheme:
- 5 scapula pull with 2 seconds hold
- 5 complete reps with 2 seconds hold
Scapula Band Activation – Part 3
3 movements:
- Low extension
- High extension
- Pull, extra rotation and push
Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.
Reps Scheme:
- Low extension: 5 reps
- High extension: 5 reps
- Pull, extra rotation and push: 5 reps.
- If you can not perform third movement, do extra reps in the first two movements.
Scapula Stabilization – Part 1
2 positions:
- First: quadrupled position
- Second: hollow body hold
Notes. Focus on stable position, active core and NO compensation movement of the spine.
Reps scheme:
- Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
- 5 to 10 reps with tempo training and perfect form!!
Scapula Stabilization – Part 2
Reps scheme:
- 5 good reps and 10 second hold with no eyes.
Activation (AT)
Heavy Russian Swing KB / 2 KB (2 x 32/24 kg – 40/32 kg) – 2 sets x 10 reps – 1′ rest bet
Bottoms Up Double Ktb Press (16/12 kg) – 2 sets x 8 reps – 1′ rest bet
Power & Power Endurance (PE)
PE1: Power Clean & Jerk
Every 20″ for 3′, 2 reps t&go @ [percent value=”52″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
Every 30″ for 3′, 3 reps t&go @ [percent value=”57″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
Every 30″ for 3′, 3 reps t&go @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent]
rest 90″
Every 20″ for 3′, 2 reps t&go @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent]
PE2: Jerk from Blocks
1+1 @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1+1 @ [percent value=”78″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1+1 @ [percent value=”80″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1+1 @ [percent value=”82″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1+1 @ [percent value=”85″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1+1 @ [percent value=”87″ of=”cleanjerk” in=”kg”] [/percent] rest 2′
1x5set @ [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent] rest 90″ b/s
Mobility (MO)
Ankle Mobility – Part 2
Ankle Mobility – Part 3
Activation (AT)
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Take your level
Go to the next level ONLY if you do perfectly all the reps
Mini Band Lateral Walk – Lateral Chain Activation
Focus on quality
Do not collapse your knees during the lateral step
Push externally from the hips throughout the movement
Feet always parallel to each other
10 to 15 reps each side
Strength & Strength Endurance (SE)
Front Squat
Ramping by triple until [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent] then
Ramping by double until [percent value=”90″ of=”cleanjerk” in=”kg”] [/percent] then
10×1 @ [percent value=”100″ of=”cleanjerk” in=”kg”] [/percent] rest 3′ b/s
Notes. Find out fastest lift as you can. Don’t lose your verticality.
Work Capacity (WC)
[workout_short title=’THU_WC1′ result_type=’time’]
WC1: For Time
25 Ground to Overhead 35/25Kg
9 Bar Muscle Up
25 Ground to Overhead 35/25Kg
7 Bar Muscle Up
25 Ground to Overhead 35/25Kg
5 Bar Muscle Up
[/workout_short]
Insert ONLY your WC1 score.
Notes. if you are tired substitute barbell ground to overhead with American Swings 32/24Kg
*** Forearms are the main problem of the wod. You can choose a mix of Snatch and C&J for reduce forearms stress. ***
Tips. Option 1 (Aggressive) –> 8 Snatch + 9 C&J + 8 Snatch :: 5+4 BMU :: 8 C&J + 9 Snatch + 8 C&J :: 3+4 BMU :: m.e. Snatch + end by c&j :: 5 BMU
Tips. Option 2 (Balanced) –> 5 Snatch + 5 C&J + 5 Snatch+ 5 C&J + 5 Snatch :: 3+3+3 BMU :: 5 C&J + 5 Snatch+ 5 C&J + 5 Snatch+ 5 C&J :: 3+4 BMU :: m.e. Snatch + end by c&j :: 5 BMU
Tips. Option 3 (Conservative) –> C&J, costant pace, drop by feel :: 5+4 BMU :: C&J, costant pace, drop by feel :: 3+4 BMU :: m.e. Snatch + C&J, fast pace, drop by feel :: 5BMU
Tips. Option 4 (Personal) –> You can choose just one movement but take care to forearms pump, so don’t try to do first round unbroken and remember to reduce transiction time.
Fast Light Snatches – Barbo – OnAIR Program
– Wider feet stance compared to normal snatch;
– Closer hands stance compared to a normal snatch;
– No hip extension during pull;
– No hip touching during pull;
– Relax your hands when barbell is in overhead position;
– Straight barbell line;
– Light pull-under when barbell pass above the knees during concentric phase;
– Sliding on your quads in eccentric phase for control the midline;
– Start every reps with knees flexion;
– Control your breath.
Fast Light Clean&Jerk – Barbo – OnAIR Program
– Wider feet stance compared to normal Clean (use jerk landing position);
– Use Jerk hands grip stance during lifting;
– No hip extension during pull;
– Hit the barbell just above the knees during concentric phase;
– Try to push the barbell from your chest with vertical forearms-elbows;
– Relax your hands when barbell is in overhead position;
– Straight barbell line;
– Light push-under during the jerk phase;
– Sliding on your quads in eccentric phase for control the midline;
– Control your breath.
Take at least 1 hour for rest.
WC2: AMRAP 12′
2 Rope Climb
6 m unbroken HSW
12 unbroken V-ups
18 unbroken DU
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Friday
Warmup Accessory (WA)
Bodyweight Routine
Notes. Follow routine step by step.
General Warmup (GW)
5 rounds not for time
10 cal Bike
8 Pushups hand release
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Dual arnold Press (15/12kg) – 2 sets x 8 reps – 1′ rest bet
Single Arm Ktb OH reverse Lunges (16/12kg) – 2 sets x 20+20m – 1′ rest bet
Warmup Accessory (WA)
Squat Routine
Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.Power & Power Endurance (PE)
PE1: For Time
[percent value=”100″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
2 Squat Snatch t&go @ [percent value=”70″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
2 Squat Snatch t&go @ [percent value=”73″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
2 Squat Snatch t&go @ [percent value=”75″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
2 Squat Snatch t&go @ [percent value=”78″ of=”snatch” in=”kg”][/percent]
rest 1:3 (triple work time)
[percent value=”100″ of=”strict-handstand-push-ups” in=””][/percent] HSPU
2 Squat Snatch t&go @ [percent value=”80″ of=”snatch” in=”kg”][/percent]
Notes. Try all unbroken if you can. NO TRANSICTION TIME between C2B and Squat Cleans.
PE2: Snatch Pull + Hang Snatch Pull
E2MOM for 20′ – 14′
1+1 @ [percent value=”105″ of=”snatch” in=”kg”][/percent]
Aerobic Power & Lactic Training (AP)
Push Hard!
21/17 Cal Row
15 Front Face Burpees Box Jump Over 60/50 cm
12 Stone Shouldering 50/35 kg
rest 1:2 (double work time)
Notes. Start new round only if your score isn’t over 12% of your best score, for example:
– first round in 3′ (12% is approximately 21″)
– second round in 3’12 –> ok 🙂
– third round in 3’18 –> ok 🙂
– fourth round in 3’22 –> Stop yourself! 🙁
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Activation (AT)
Upper Body Activation Routine
- Extra rotation with mini band 10 to 15 reps
- Band pull part – 10 reps
- Band pull apart Y – 10 reps
- Band pull part 90° – 10 reps
- Band pull apart Y 90° – 10 reps
- Band press – 10 to 20 reps and 10 lateral step each side
Glutes & Hamstrings Activation – Part 3
Focus on quality and stability
5 to 10 Reps each legs
3 levels of difficulty
- with arms
- without forearms
- without arms
Take your level
Go to the next level ONLY if you do perfectly all the reps
Glutes & Hamstrings Activation – Part 4
Focus on quality and stability
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Take your level
Go to the next level ONLY if you do perfectly all the reps.
Glutes & Hamstrings Activation – Part 5
Focus on quality and stability
10 Reps
3 levels of difficulty
- with arms
- without forearms
- without arms
Take your level
Go to the next level ONLY if you do perfectly all the reps
General Warmup (GW)
5 Rounds not for time
20 Single Kettlebell Deadlift 16/12 kg
15 Hollow Rock
10 No Pushups Burpees
Work Capacity (WC)
Team of 2
From 00:00 to 10:00 – 2 rounds of
18 Synchro V-ups
30 Ring Dips
42 Wall Ball
From 10:00 to 20:00 – 4 Rounds of
28 Cal Row
14 Synchro Alt. Pistol
From 20:00 to 30:00 – 8 Rounds of
12 Deadlift 70/47 kg
9 Hang Power Clean 70/47 kg
6 STOH 70/47 kg
Accessory (AY)
Heavy Tire flip – Team of 2 – 60 reps
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible