I FEEL…

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How it works?

Stress Balance

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

SHOW ALL

Monday

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General Warmup (GW)

EMOM for 18 minutes:
  1. 45″ Bike
  2. 6+6 Squat Rotation with Reach
  3. 40″ Inverted Ring Row Hold
  4. 8 Both Feet Elevated Split Squat DX Tempo  2.1.2.1
  5. 16 DownDog Toes Touch 1″ Hold
  6. 8 Both Feet Elevated Split Squat SX Tempo 2.1.2.1
Squat Rotation with Reach
Video
Inverted Ring Row Hold
Video
Both Feet Elevated Split Squat
Video
DownDog Toes Touch
Video

Mobility (MO)

Upper Body Mobility Routine
Video

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

Ankle Mobility – Part 2
Video
Ankle Mobility – Part 3
Video

Activation 2 (AT)

2 Sets of:

6 + 6 Front Foot Elevated Split Stance Squat Mix Rack Kettlebell Over Head

1′ rest b/s

Front Foot Elevated Split Stance Squat Mix Rack Kettlebell Over Head
Video

Power & Power Endurance (PE)

Reserved for ON AIR
Snatch Complex – 3 Position Stop
Power – Deep Power – Squat

Ramping to [percent value=”30″ of=”snatch” in=”kg”] [/percent] then
1 x 3 sets @ [percent value=”35″ of=”snatch” in=”kg”] [/percent] Rest 1’30” between sets
1 x 3 sets @ [percent value=”45″ of=”snatch” in=”kg”] [/percent] Rest 1’30” between sets
1 x 3 sets @ [percent value=”55″ of=”snatch” in=”kg”] [/percent] Rest 1’30” between sets

Barbo’s Demo
Video
Snatch – Any Style

(1+2) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent] Rest 2′
(1+2) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent] Rest 2′
(1+2) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent] Rest 2′
(1+1) x 3 sets @ [percent value=”70″ of=”snatch” in=”kg”] [/percent] Rest 2′
(1) x 3 sets @ [percent value=”60″ of=”snatch” in=”kg”] [/percent]

Notes. Try to reach perfect line. Quality before everything. Be fast.

Aerobic Power & Lactic Training (AP)

[workout_short title=’AP_WC1′ result_type=’time’]

For Time

35 Ground to Overhead 35/25 kg – cap time 3′
Rest 2′
35 Overhead Squat 45/35 kg – cap time 3′
Rest 2′
35 Deadlift 55/40 kg – cap time 3′
Rest 2′
35 Thrusters 45/35 kg – cap time 3′
Rest 2′
35 Ground to Overhead 35/25 kg – cap time 3′

[/workout_short]

Work Capacity (WC)

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

WC1: 21-15-9 For Time

Cal Row
Cal Bike
Burpees Box Jump Over 60/50 cm

[/workout_short]

Reserved for ON AIR

Rest about 1 hour then[workout_short title=’MON_WC2′ result_type=’time’]

WC2: 5 Rounds of:

1 Deadlift @ [percent value=’88’ of=’deadlift’ in=’kg’][/percent] 5 Bar Muscle Ups
10 Long Cycle Kettlebell 2 x 24/16 kg or scale if needed

[/workout_short]

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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Tuesday

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General Warmup (GW)

EMOM for 18 minutes:
  1. 45″ Row
  2. Half Kneeling 3 Position, 15″ each
  3. 15 Tall Kneeling Band Pull with 1″ Hold
  4. Half Kneeling 3 Position, 15″ each
  5. 40″ Plank Ring Hold
  6. 15 Tall Kneeling Band Hip Extension + KB Hold
Half Kneeling 3 Position
Video
 Tall Kneeling Band Pull
Video
Plank Ring Hold
Video
Tall Kneeling Band Hip Extension + KB Hold
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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
Ankle Mobility – Part 3
Video

Activation 2 (AT)

2 Sets of:

2 Sets of HALO 3 Position theraband – Increase weight if you feel

1′ rest b/s

HALO 3 Position theraband
Video

Strength & Strength Endurance (SE)

Back Squat

1′ stop just above the parallel with empty bar
Rest 1′
45″ stop just above the parallel @ 30/20 kg
Rest 1′
30″ stop just above the parallel @ 40/25 kg

Reserved for ON AIR
Back Squat
3″ stop just over the parallel, during eccentric phase

5 @ [percent value=”35″ of=”backsquat” in=”kg”] [/percent] Rest 2′
5 @ [percent value=”47″ of=”backsquat” in=”kg”] [/percent] Rest 2′
3 @ [percent value=”55″ of=”backsquat” in=”kg”] [/percent] Rest 2′
3 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent] Rest 2′

Back Squat

8 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent] Rest 2′
6 @ [percent value=”65″ of=”backsquat” in=”kg”] [/percent] Rest 2′
4 @ [percent value=”70″ of=”backsquat” in=”kg”] [/percent] Rest 2′
2 @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent] Rest 2′
1 x 4 sets @ [percent value=”80″ of=”backsquat” in=”kg”] [/percent]

Reserved for ON AIR
Every 3′ for 12′

8/6 Cal Row stiff legs

Pull with your back and your arms

8 Wall Medball Sit ups 12/9 kg

Use your arms to shot the ball on the wall

8 Ring Pushups
8 Ring Rows

Aerobic Capacity (AC)

Mixed Aerobic – CAP Time 30′

Complete 60 Power Clean 50/35 kg
Every 90″: 1 Rounds of Cindy

Notes. Start from Cindy.

Rest 2′ then

Reserved for ONAIR

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

For Quality – Row or Ski or Bike Erg

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

– Training Impulse score: 50 –  if you feel

– Training Impulse score: 75 – if you feel

– Training Impulse score: 100 – if you feel

OR – if you cannot calculate your Training Impulse

For Quality – Row or Ski or Bike Erg

30′ @ 75% of MHR

[/um_show_content]

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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Take the next step.

UPGRADE YOUR PROGRAM

Wednesday

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General Warmup (GW)

EMOM for 18 minutes:
  1. 45″ Skierg
  2. 8 Pigeon with Flex Trunk DX
  3. 6+6+6 Tall Kneeling Scapula Band
  4. 8 Pigeon with Flex Trunk SX
  5. 6+6 Single Leg Hip Thrust Tempo 2.0.1.1
  6. 6 Half Strict TTB Tempo 2.2.2.2
Pigeon with Flex Trunk
Video
Tall Kneeling Scapula Band
Video
Single Leg Hip Thrust
Video
Half Strict TTB
Video

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 Double Kettlebell Clean & Press Bottom Up

1′ rest b/s

Double Kettlebell Clean & Press Bottom Up
Video

Power & Power Endurance (PE)

Reserved for ON AIR
Clean Complex – 3 position stop

Power – Deep Power – Squat
Ramping to [percent value=”30″ of=”squatclean” in=”kg”] [/percent] then
1+1+1 x 3 sets @ [percent value=”35″ of=”squatclean” in=”kg”] [/percent] Rest 1’30” between sets
1+1+1 x 3 sets @ [percent value=”45″ of=”squatclean” in=”kg”] [/percent] Rest 1’30” between sets
1+1+1 x 3 sets @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent] Rest 1’30” between sets

Clean – Any Style

(1+2) @ [percent value=”55″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1+2) @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1+2) @ [percent value=”65″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1+1) x 2 sets @ [percent value=”70″ of=”squatclean” in=”kg”] [/percent] Rest 2′
(1) x 2 sets @ [percent value=”60″ of=”squatclean” in=”kg”] [/percent]

Notes. Try to reach perfect line. Quality before everything. Be fast.

Aerobic Power & Lactic Training (AP)

Death by – CAP 3′ – Start Every 4′

24 Wall Ball
12 Ground to Overhead 35/25Kg
6 Step Over Box 60/50cm @ 2×22,5/15Kg

CAP Time for each intervals is 3 minutes. Then rest until 4th minute and restart until you can complete it in 3 minutes. NOT over 5 sets.

Work Capacity (WC)

Reserved for ON AIR
[workout_short title=’WED_WC1′ result_type=’reps’]

WC1: AMRAP 9′

30 Double unders
30 American Swings 32/24 kg
30 Double unders
30 GHD Situps
30 Double unders
30 Dumbbell Power Clean 2 x 22.5/15 kg

[/workout_short]

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

Swim Session (AC)

Warmup

4 x 25 m only kick no swimboard – Rest 20″ between sets
Rest 2’30”
3 x 50 m backstroke – Rest 40″ between sets
Rest 3′

Technique

2 x 25 m front crawl only one arm – Rest 45″ between sets

Use pull buoy between knees. Alternate arm each pool.

Rest 1′
2 x 25 m backstroke only one arm – Rest 45″ between sets

Use pull buoy between knees. Alternate arm each pool.

Rest 1′
2 x 25 m front crawl only arms – Rest 20″ between sets

Use pull buoy between knees.

Rest 1′

Speed Session

3 sets of:
50 m breaststroke only arm using pull buoy
Rest 10″
100 m backstroke
Rest 10″
50 m front crawl only arms
Rest 1′ between sets

then Rest 4′
Every 1’30”:
2 x 50 m backstroke aggressive pace
Rest 3′
3 sets of:
50 m swim board only kick crawl
50 m swim board only kick backstroke
Rest 1’10”

Using fins and 5 m underwater swimming every turn.
Reserved for ON AIR
Warmup

200 m breaststroke – Rest 1′ between sets
Rest 1′
4 x 25 m only kick – no swimboard
Rest 1′
4 x 50 m breaststroke only arms – Rest 30″ between sets
Rest 3′

Technique

4 sets of:
100 m backstroke only arms
100 m front crawl only arms
Rest 2′

Use pull buoy between knees.

Rest 4′ – Focus on breathing

[workout_short title=’THU_AC1′ result_type=’time’]

AC1: For Time

4 x 25 m underwater with fins only legs backstroke push hard[/workout_short]

Insert ONLY your AC1 score.

Rest 4′

[workout_short title=’THU_AC2′ result_type=’time’]

AC2: For Time

4 x 25 m underwater with fins

Swim on one side and switch side each pool. Push hard.

[/workout_short]

Insert ONLY your AC2 score.

Rest 3′

250 m swim board using fins
1 pool front crawl
1 breastroke only arms

Try to perform at least 8 m meter of apnea each turn

Bike Session (BS)

Mountain Bike or Road Bike or Bike Erg

Work Time: 60′
Zone (@Tips): Alternate 12% Max Watt or Zone 2 (2 km) – 15% Max Watt or Zone 3 (2 km) – 25% Max Watt or Zone 4 (1 km) – 30% Max Watt or Zone 5 (500 m)

Biking: Refer on Max Watt Test (30″ Max Watt Damper 1) or Aerobic Zone refer on your MHR (Max Heart Rate) .
FC Threshold: 70% / 90% – Z2 / Z3 / Z4 / Z5

Functional Strength (AY)

3 Rounds – Not For Time – Tempo Training

10 Double Dumbbell Romanian Deadlift 20/15 kg – Tempo 3.3.1.X
10 Double Kettlebell Front Rack Cossack Squat 16/12 kg – Tempo 3.2.1.X
8 Wide Stance Seated Good Morning 50/40 kg – Tempo 3.3.1.X
8 Double Kettlebell Front Rack Cossack Squat 20/16 kg – Tempo 3.2.1.X
Rest 4′ between sets

Double Dumbbell Romanian Deadlift
Video
Double Kettlebell Front Rack Cossack Squat
Video
Reserved for ON AIR
3 Rounds – Not For Time – Tempo Training

12 Dumbbell Pullover 25/20 kg – Tempo 3.3.1.X
12 Half Seated Dumbbell Triceps Curl 25/20 kg – Tempo 3.3.1.X
8 Dumbbell Pullover 30/25 kg – Tempo 3.3.1.X
8 Half Seated Dumbbell Triceps Curl 30/25 kg – Tempo 3.3.1.X
Rest 3′ between sets

Dumbbell Pullover
Video
Half Seated Dumbbell Triceps Curl
Video
3 Sets of:

15 Dumbbell Fly Bench Press- Load by feel

1’30 rest b/set

Dumbbell Fly Bench Press
Video
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Friday

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General Warmup (GW)

EMOM for 15 minutes:
  1. 45″ Skierg
  2. 12 Wall Sit with Reach
  3. 20″+20″ Elbow plank Star
  4. 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
  5. 40″ Scapula Pull Up Hold
Wall Sit with Reach
Video
Elbow Plank Star
Video
Cossack Squat + Lunge
Video
Scapula Pull Up Hold
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

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

BPM Activation (AT)

2 Rounds – Increase Pace each Round

10 Cal Row only arms
10 Rower Pike Ups
10 Seated Z Press 16/12 kg
10 Cal Assault Bike

Rower Pike Ups
Video
Seated Z Press
Video

Power & Power Endurance (PE)

For Time

30 Shoulder to Overhead from ground [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]

Reserved for ON AIR

Rest 3′

AMRAP in same time used to finish 30 STOH

Shoulder to Overhead from ground @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent]

Power & Power Endurance (PE)

[workout_short title=’FRI_SE1′ result_type=’time’]

For Time

40 Burpees Chest to bar wearing vest 10/5 kg

Notes. Bar must be at least 6 inches above the athlete’s max reach. Scale without vest or scale with Pull-ups

[/workout_short]

Reserved for ON AIR

Rest 2′

[workout_short title=’FRI_SE2′ result_type=’time’]

For Time

20 Burpees Ring Muscle Ups wearing vest 10/5 kg (if you can)[/workout_short]

Work Capacity (WC)

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

WC1: AMRAP 7′

18-15-12-9-6-3
Front Facing Burpees
Front Squat 50/35 kg[/workout_short]

Reserved for ON AIR
Rest about 1 hour then[workout_short title=’FRI_WC2′ result_type=’reps’]

WC2: AMRAP 5′

1 Pullups + 1 chest to bar + 1 Toes to bar

Get down from the bar

2 Pullups + 1 chest to bar + 1 Toes to bar

Get down from the bar

2 Pullups + 2 chest to bar + 1 Toes to bar

Get down from the bar

2 Pullups + 2 chest to bar + 2 Toes to bar

Get down from the bar

3 Pullups + 2 chest to bar + 2 Toes to bar
… Follow the routine for reach as many reps as possible.

Notes. Get safe your hands. Stay focus on your grip. Tape the bar and use handgrips if you can.

[/workout_short]

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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Saturday

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General Warmup (GW)

EMOM for 15 minutes:
  1. 45″ Row
  2. 6+6 Quadruped Thoracic Spine Rotation with Reach
  3. 40″ Double KB Plank
  4. 6+6 Hip Rotation and Extension
  5. 20″ Single Arm Ring Row Hold
Quadruped T-Spine Rotation with Reach
Video
Double KB Plank
Video
Hip Rotation and Extension
Video
Single Arm Ring Row Hold
Video

Mobility (MO)

Upper Body Mobility Routine
Video

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

Activation 2 (AT)

2 Sets – Increasing Weights – of:

6 + 6 Plank Push ups Rotational Row

1′ rest b/s

Plank Push ups Rotational Row
Video

Gymnastic Functional Strength (FS)

Reserved for ON AIR
5′ Quality Work – Frog Hold Position
5′ rest
5′ Quality Work – Pike Shoulder Open up
5′ rest
5′ Quality Work – Wall Face Hand Stand Legs Tap
5′ rest
5′ Quality Work – Free Hand Stand First Transition

Frog Hold Position
Video
Pike Shoulder Open up
Video
Wall Face Hand Stand Legs Tap
Video
Free Hand Stand First Transition
Video

Work Capacity (WC)

[workout_short title=’SAT_WC1′ result_type=’time’]

WC1: 2 Rounds For Time

100 m D-Ball/Stone Carry Bear Hug Position 115/65 lb
30 Toes To bar
1 Km Assault Bike

Notes. Bear Hug Position is just ahead your ABS. If you don’t have D-Ball use two 25/15Kg bumpers.

[/workout_short]

Aerobic Capacity (AC)

Reserved for ON AIR

Run – For Time
1′ max meter Run
30″ rest
2′ max meter Run
1′ rest
3′ max meter Run
1’30” rest
4′ max meter Run
2′ rest
5′ max meter Run
2’30” rest
6′ max meter Run

Notes. If you can’t run, use Concept2 Rower.

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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