Standard Week

Fall Series Deload

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
Video

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

Ankle Mobility – Part 2
Video

Activation (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
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 5 + 5 Single Dumbbell Cross Body Muscle Snatch (15/12 kg)
2) 5 + 5 Single Kettlebell Sots Press theraband (12/8 kg)

Reserved for ON AIR

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

3) 30″ Ring L-sit hold

[/um_show_content]

Single Dumbbell Cross Body Muscle Snatch
Video
Single Kettlebell Sots Press theraband
Video
Reserved for ON AIR

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

Ring L-sit hold
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

EMOM 4′

100 m Row + 1 Squat Snatch + 1 Hang Power Snatch @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]

Notes. Set your dumper to 10 on the rower

rest 2′

EMOM 4′

150/140 m Row + 1 Squat Snatch + 1 Hang Power Snatch @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]

Notes. Set your dumper to 10 on the rower

rest 1′

EMOM 4′

200/180 m Row + 1 Squat Snatch + 1 Hang Power Snatch @ [percent value=’47’ of=’snatch’ in=’kg’][/percent]

Notes. Set your dumper to 10 on the rower

rest as need

[/um_show_content]

Every 1’45’ for 3 set

250/220 m Row + 3 Snatch any style @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]

rest 2′

Every 1’45’ for 3 set

300/250 m Row + 2 Snatch any style @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

[workout_short title=’MON_SE1′ result_type=’time’]

6 Rounds For Time

6 Strict HSPU
6 Overhead Squat from Rack@ [percent value=”70″ of=”snatch” in=”kg”] [/percent] [/workout_short]

Insert ONLY your SE1 score.

Reserved for ON AIR

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

rest 3′[workout_short title=’MON_SE2′ result_type=’time’]

6 Rounds For Time

2 Strict Ring Muscle Ups + 4 Strict Ring Dips
3 Overhead Squat from Rack@ [percent value=”85″ of=”snatch” in=”kg”] [/percent] [/workout_short]

Insert ONLY your SE2 score.

[/um_show_content]

Work Capacity (WC)

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

Every 2′ until Death – cap Time 16′

12 Front Burpees Box Jump Over 60/50cm
6 Double Dumbbells Step Over Box 30/22,5Kg[/workout_short]

Insert ONLY your WC1 score.

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)

15′ EMOM
  1. 45″ Row
  2. 15 Band Bent Over Row 1″Hold @Top
  3. 12 Plank with Trunk Rotation 1″Hold @Top
  4. 6+6 Straddle Pass Through PVC + Flex Trunk
  5. 12 Cossack to Cossack 1″Hold @Bottom 
Band Bent Over Row
Video
Plank with Trunk Rotation
Video
Straddle Pass Through PVC + Flex Trunk
Video
Cossack to Cossack
Video

Mobility (MO)

Upper Body Mobility Routine N.2
Video

Notes. 

6 Exercises:

  • Quadruped T-Spine rotation – 10 reps
  • Seated Quadruped T-Spine rotation – 10 reps
  • Scorpion 90° – 10 reps each side
  • Shoulder flexion – 5 reps x 3 sets each side
  • Shoulders Dislocates with band  10 reps (slowly)
  • Shoulder extension with barbell – 10 Reps
Ankle Mobility – Part 3
Video

Activation (AT)

2 Rounds – Increase pace across rounds

10 cal AB / Bike erg
10 Ring Stir the Pot
5 + 5 Half Kneeling Kettlebell Bottom Clean + HALO (16/12 kg)
5 + 5 Single Leg Deadlift Hops

Ring Stir the Pot
Video
Half Kneeling Kettlebell Bottom Clean + HALO
Video
Single Leg Deadlift Hops
Video

Power & Power Endurance (PE)

Squat Clean

Ramping by single until reach [percent value=’77’ of=’squatclean’ in=’kg ‘][/percent]

From 00:00 to 04:00

30 Double Unders
10 Knees to Chest
30 Double Unders
10 Toes to Bar
30 Double Unders
10 Knees to Elbows
then
1 Squat Clean @ [percent value=’77’ of=’squatclean’ in=’kg ‘][/percent]

From 04:00 to 08:00

30 Double Unders
10 Kipping Pullups
30 Double Unders
10 Pullups
30 Double Unders
10 Chest to Bar
then
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg ‘][/percent]

Reserved for ON AIR

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

From 08:00 to 12:00

30 Single Unders
4 Ring Muscle Ups
20 Double Unders
3 Ring Muscle Ups
10 Triple Unders
2 Ring Muscle Ups
then
1 Squat Clean @ [percent value=’82’ of=’squatclean’ in=’kg ‘][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

[workout_short title=’TUE_SE1′ result_type=’time’]

6 Rounds For Time

6 Double Dumbbells Press 2×25/17,5Kg
8 Ring Pushups
10+10m Double Dumbbells Overhead Carry 2×25/17,5Kg[/workout_short]

Insert ONLY your SE1 score.

Aerobic Power & Lactic Training (AP)

Reserved for ON AIR

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

[workout_short title=’TUE_AP1′ result_type=’reps’]

AMRAP 1′

10 Box Jump Over
5 Bar Muscle Ups
Max Cal Assault Bike
Easy active rest 1:3 (rest 3′) x 5 rounds

[/workout_short]

Insert total Calories AP1 score.

[/um_show_content]

Work Capacity (WC)

EMOM 15′

1st – 1 Seated Legless Rope Climb + 2 Rope Climb

2nd – [percent value=”50″ of=”strict-handstand-push-ups” in=””]Handstand Pushups[/percent]

3rd – 12m Front Rack Lunges @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]

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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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 (AT)

2 Sets for Quality
  1. 15 TK Pull Down
  2. 10 Banded Press FTN/BTN
  3. 8+8 HK Rotation Band
  4. 15 TK Hip Extension Banded
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
TK Pull Down
Video
Banded Press FTN/BTN
Video
HK Rotation Band
Video
TK Hip Extension
Video
1 Leg SLDL + Knee Lift
Video

Functional Strength (FS)

Functional Strength – Compound Set / Upper Body

3 sets of:
12 Banded Bent Over Row (50/35 kg)
12 + 12 Rotational Dumbbell Rows (20/15 kg)
12 + 12 Single Arm Landmine Rows (35/20 kg)
2′ rest bet

Banded Bent Over Row
Video
Rotational Dumbbell Rows
Video
Single Arm Landmine Rows
Video
Reserved for ON AIR

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

Functional Strength – Compound Set / Lower Body

3 sets of:
12 Barbell Hip Thrust Axle bar (45/25 kg)
12 Double Kettlebell Deficit Deadlift (32/24 kg)
30″ + 30″ Single Leg Goblet Wall Sit hold (20/16 kg)
2′ rest bet

Barbell Hip Thrust Axle bar
Video
Double Kettlebell Deficit Deadlift
Video
Single Leg Goblet Wall Sit hold
Video

[/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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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)

Begineer

Warmup
6 x 25 m backstroke rest b/s 30″
Rest 2′
4 x 50 m backstroke/breaststroke only amrs rest b/s 1′
Rest 2′
Technique
6 x 25 m pull buoy between knees backstroke rest b/s 20″
Rest 1’30”
6 x 25 m pull buoy front crawl rest b/s 40″

swim with only one arm switch each pool

Rest 1’30”
Speed
2 x 100 m for time front crawl rest b/s 1’20”
2 x 200 m easy pace b/s 1’20”
2 x 100 m for time front crawl rest b/s 1’20”

Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

Reserved for ON AIR

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

Advanced

Warmup
2 x 100 m backstroke rest b/s 30″
Rest 2′
4 x (75 m + 25 m) breaststroke + front crawl rest b/s 1′
Rest 2’
100 m swim board only kick (crawl)
Technique

8 x 25 m pull buoy front crawl rest b/s 40″ only one arm switch each pool

Rest 2’
Speed
2 x 100 front crawl perform > 10m underwater dolphin kick each turn rest b/s 1’30”
200 m backstroke easy pace
2 x 100 m for time front crawl rest b/s 2’00”
200 m backstroke easy pace
4 x 50 m for time front crawl rest b/s 2’00”
Cool down
100 m swim board using fins, 1 pool front crawl / 1 backstroke

[/um_show_content]

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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
Video

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

Ankle Mobility – Part 2
Video

Activation (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
EMOM for 6′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]

1) 2 Single Kettlebell Clean Complex Right (16/12 kg)
2) 2 Single Kettlebell Clean Complex Left (16/12 kg)

Reserved for ON AIR

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

3) 12 Ring Rows Alternate & Lateral pull

[/um_show_content]

Single Kettlebell Clean Complex
Video
Reserved for ON AIR

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

Ring Rows Alternate & Lateral pull
Video

[/um_show_content]

Power & Power Endurance (PE)

Reserved for ON AIR

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

EMOM 4′

0,2Km Assault Bike + 1 Squat Clean + 1 Hang Power Clean @ [percent value=’37’ of=’squatclean’ in=’kg’][/percent]

rest 1′

EMOM 4′

0,3Km Assault Bike+ 1 Squat Clean + 1 Hang Power Clean @ [percent value=’42’ of=’squatclean’ in=’kg’][/percent]

rest 1′

EMOM 4′

0,4Km Assault Bike + 1 Squat Clean + 1 Hang Power Clean @ [percent value=’47’ of=’squatclean’ in=’kg’][/percent]

rest as need

[/um_show_content]

Every 1’45” for 3 set

0,6/0,5Km Assault Bike + 2 Clean any style @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]

rest 2′

Every 1’45” for 6′

0,7/0,6Km Assault Bike + 2 Clean any style @ [percent value=’60’ of=’squatclean’ in=’kg’][/percent]

Strength & Strength Endurance (SE)

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

6 Rounds For Time

8 Alt. Cossack Squat Kettlebell 32/24Kg
8 Goblet Squat 32/24Kg[/workout_short]

Insert ONLY your SE1 score.

Reserved for ON AIR

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

rest 3′[workout_short title=’FRI_SE2′ result_type=’time’]

For Time

Accumulate 1′ hold 90 degrees Squat position on Wall
30 Air Squat
Accumulate 45″ hold 90 degrees Squat position on Wall
20 Goblet Squat Kettlebell 32/24Kg
Accumulate 30″ hold 90 degrees Squat position on Wall
10 Alt. Front Rack Lunges Kettlebells 2×32/24Kg

Notes. Wear 10/5Kg vest

[/workout_short]

Insert ONLY your SE2 score.

[/um_show_content]

Work Capacity (WC)

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

AMRAP 8′

24 Wall Ball 9/6Kg
12 Ring Dips
6 Shoulder to Overhead @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent] [/workout_short]

Insert ONLY your WC1 score.

Reserved for ON AIR

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

rest 4′ – NO ACTIVE REST, STOP YOURSELF![workout_short title=’FRI_WC2′ result_type=’reps’]

AMRAP 8′

24 Wall Ball 12/9Kg
12 Bench Press @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent] 6 Weighted Strict Ring Dips Kettlebell 32/20Kg[/workout_short]

Insert ONLY your WC1 score.

[/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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Saturday

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General Warmup (GW)

15′ EMOM
  1. 45″ Bike
  2. 8 PVC OH Kang Squat 1″Hold @Every Pos
  3. TK Band Pull Down (Pulley) 1″Hold@Bottom
  4. 8+8 Elbow Side Plank Rotation
  5. 5+5 1 Leg SLDL + Knee Lift 1″Hold@Top
PVC OH Kang Squat
Video
TK Band Pull Down (Pulley)
Video
Elbow Side Plank Rotation
Video
1 Leg SLDL + Knee Lift
Video

Mobility (MO)

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 (AT)

2 Rounds – Increase pace across rounds

10 cal Row
5 Ring Skin The Cat
12 Double Kettlebell Rack Snatch Alternate (16/12 kg)
10 Burpees Pull ups

Ring Skin The Cat
Video
Double Kettlebell Rack Snatch Alternate
Video

Power & Power Endurance (PE)

Squat Snatch

Ramping by single until reach [percent value=’75’ of=’snatch’ in=’kg ‘][/percent]

From 00:00 to 04:00

20 Double Dumbbells Thrusters 2×22,5/15Kg
20 Double Unders
20 GHD Situps
20 Double Unders
then
1 Squat Snatch @ [percent value=’77’ of=’snatch’ in=’kg ‘][/percent]

From 04:00 to 08:00

20 Double Kettlebell Thrusters 2×24/16Kg
20 Double Unders
20 GHD Situps
20 Double Unders
then
1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg ‘][/percent]

Reserved for ON AIR

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

From 08:00 to 12:00

20 Thrusters 60/40Kg
20 Double Unders
20 GHD Situps
20 Double Unders
then
1 Squat Snatch @ [percent value=’82’ of=’snatch’ in=’kg ‘][/percent]

[/um_show_content]

Strength & Strength Endurance (SE)

[workout_short title=’SAT_SE1′ result_type=’time’]

Double Kettlebell Bench Press

80 Reps for time @ 2×24/16Kg

Notes. *Every 1′, 30″ rest

[/workout_short]

Insert ONLY your SE1 score.

Work Capacity (WC)

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

From 00:00 to 10:00
2 Rounds of

750/700m Row
15 Power Clean @50/35Kg
8 Ring Muscle Ups

[/workout_short]

Insert ONLY your WC1 score.

rest 1′

[workout_short title=’SAT_WC2′ result_type=’time’]

From 11:00 to 21:00
2 Rounds of

1500/1400m Bike Erg or 2,4/2,2Km Assault Bike
15 Power Snatch @50/35Kg
8 Bar Muscle Ups[/workout_short]

Insert ONLY your WC2 score.

Reserved for ON AIR

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

rest 1′

From 22:00 to 32:00

[workout_short title=’SAT_WC3′ result_type=’time’]

2 Rounds of

600 m Run
8 Power Snatch @50/35Kg
8 Toes To Bar
8 Clean&Jerk @50/35Kg
8 Toes To Bar[/workout_short]

Insert ONLY your WC3 score.

[/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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