Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
Activation (AT)
2 Sets for Quality
- 10 Prone Shoulders Angel
- 10+10 Half Kneeling Chop
- 10 Kneeling Squat Eccentric Quadriceps
Prone Shoulders Angel
Half Kneeling Chop
Kneeling Squat Eccentric Quadriceps
BPM Activation (AT)
2 Rounds – Increase Pace across Round
8 Cal Row – Stiff Legs
8 Double Dumbbell Bulgarian Split Squat Clean & Press (15/10 kg) – Left
8 Burpees Pull Ups
8 Double Dumbbell Bulgarian Split Squat Clean & Press (15/10 kg) – Right
30″ rest b/s
Double Dumbbell Bulgarian Split Squat Clean & Press
Power & Power Endurance (PE)
Yoga Barbell Routine
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Clean Pull
Accumulate 15 Reps with empty bar
rest 2′
Accumulate 15 Reps with 30/20Kg
rest 2′
Accumulate 15 Reps with 40/30Kg
[/um_show_content]
Tall Clean Thrusters
3 @ [percent value=’30’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′
3×3 set @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hang Squat Clean + Push Jerk + Squat Jerk + Hang Squat Clean
1+1+1+1 x3 set @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′ b/s
[/um_show_content]
Squat Clean + Jerk
1+3 @ [percent value=’40’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’50’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]
rest 1′ b/s
1+3 @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
For Quality
AFAP:
10 Wall Ball
5 Front Facing Burpees
1 Squat Clean & Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
10m Handstand Walk
5 Front Facing Burpees
then immediately
1 Squat Clean & Jerk @ [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent]
[/um_show_content]
rest 3′
No Step forward or behind are allowed. Step means fail.
If you fail, repeat the round after 3′ without load more
Target is to catch the bar and perform the C&Jwithout resting after the exercises
Aerobic Power & Lactic Training (AP)
For Time – Cap 3′
20m double kettlebell carry 2×32/24Kg
10 HSPU
10 Burpees Pull-ups
10 Cal Row
3rd round – 2’42” –> ok
4th round – 2’55” –> Stop!
Max round is 5.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ rest
3 rounds Easy Pace
800m Run
10 pushups
10 air squat
[/um_show_content]
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
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
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)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
BPM Activation (AT)
2 Rounds – Increase Pace across Round
8 Cal AB
8 Double Dumbbell Swing Snatch (15/10 kg)
8 Burpees Toes to Ring
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
30″ rest b/s
Double Dumbbell Swing Snatch
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
GHD Razor Curl
[/um_show_content]
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength – Upper Body Hypertrophy
4 Sets (in Compound Set) of:
30 Double Dumbbell Floor Press Alternated (25/20 kg)
20 Batwing Double Kettlebell (16/12 kg)
12 + 12 Half Kneeling Double Arnold Press (10/5 kg)
1’30 rest b/s
Double Dumbbell Floor Press Alternated
Batwing Double Kettlebell
Half Kneeling Double Arnold Press
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 5′
6 Burpees over Erg
6/5 Cal Row
At the end of the EMOM rest 3 minutes.
Then
[/um_show_content]
WC1: Start from 00:00
[workout_short title=’TUE_WC1′ result_type=’reps’]
Death by – Every 2’30” for 5′
8 Ground to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
6/4 Cal Assault Bike
4 Bar Muscle Ups
Rest 1′
Start from 6:00
Death by – Every 2’00 for 4′
7 Ground to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
5/4 Cal Assault Bike
3 Bar Muscle Ups
Rest 1′
Start from 11:00
Death by – Every 1’30 for 3′
6 Ground to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
4/3 Cal Assault Bike
2 Bar Muscle Ups
Rest 1′
Start from 15:00
Death by – EMOM As long as possible until 18:00 (3 rounds)
5 Ground to Overhead @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
3/2 Cal Assault Bike
1 Bar Muscle Ups
[/workout_short]
Insert your total reps done.
Active Rest with quality work until 22:00 with
100m Row
5 Knees to Chest
5 Arch Rock
repeat
Then restart from 22:00
[workout_short title=’TUE_WC2′ result_type=’reps’]
WC2: AMRAP 8′
15 Front Squat from Ground @ [percent value=’33’ of=’cleanjerk’ in=’kg’][/percent]
1 Rope Climb
20 Ring Dips
1 Rope Climb
25 alt. Box Step Up 22,5/15Kg
1 Rope Climb
30m Overhead Dumbbell Lunges 22.5/15Kg
1 Rope Climb
max effort alt. Dumbbell Snatch 22,5/15Kg
[/workout_short]
Insert ONLY your WC2 score
Active Rest with quality work until 36:00 with
10 Air Squat
8 Push Ups
6 Ring Rows
repeat
WC3: Start from 36:00
[workout_short title=’TUE_WC3′ result_type=’time’]
For Time
10 Clean&Jerk @ [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent]
800 m Run
80 GHD Sit-ups[/workout_short]
Insert ONLY your WC3 score
Aerobic Capacity (AC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
ONLY IF YOU REST NOT LESS THAN 1 HOUR!!
EMOM 28′
1st – 2+2 turkish get up with bottom up position kettlebell
2nd – 4+4 single kettlebell bottom up sots press
3rd – 200m Run
4th – rest
[/um_show_content]
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)
Beginner
Warmup
1 x 50 m backstroke
rest 30”
4 x 25 breaststroke rest b/s 10”
rest 30”
2 x 25 m backstroke only legs
rest 1’
4 x 50 m backstroke/breaststroke only arms switch each 25m rest b/s 1′
rest 2’
4 x 50 m swim board rest b/s 1’
rest 30”
Technique
4x(25+25) front crawl one arm switch each pool rest b/s 30″
rest 1’
2×25 breaststroke only arms using pull buoy rest b/s 50″
rest 1’
4×25 pull buoy front crawl b/s 40″
rest 1’30”
Speed
8 x 50 m @1’10” try to maintain a constant moderate pace
rest 2’
2 x 100 m @2’30” easy pace
rest 1’
4 x 50 m @1’10” try to maintain a constant moderate pace
rest 1’
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 50 m backstroke double arms rest b/s 30″
Rest 2′
4 x 50 m front crawl rest b/s 1′
Rest 1′
200 m swim board
Technique
4 x 25 m front crawl pull buoy rest b/s 30”
rest 1’
3x(25+25) front crawl one arm switch each pool rest b/s 30″
rest 1’
2×25 only kick front crawl DO NOT USE THE SWIMBOARD b/s 1′
rest 1’
100 m front crawl easy pace
Speed
12 x 25 m front crawl @1’30” push hard
rest 1’
4 x 100 m front crawl easy pace rest b/s 50 m backstroke
rest 1’
6 x 25 m front crawl @1’30” push hard
rest 1’
4 x 100 m front crawl easy pace rest b/s 30”
rest 1’
4 x 25 m front crawl @1’30” push hard
rest 1’
2 x 100 m front crawl easy pace rest b/s 30”
Cool down
200 m swim board using fins, front crawl/backstroke switch each 25 m
Advanced II
Full swim skills required
Warmup
6 x 50 m front crawl only arms moderate pace rest b/s 30”
rest 1’
6 x 50 breaststroke rest b/s 30”
rest 1’
6 x 25 m front crawl use swim board
rest 1’
2 x 100 backstroke easy pace
Technique
6 x 25 m butterfly try to breathe twice a pool rest as needed
6 x 25 m front crawl one arm switch each pool rest b/s 30”
3 x 25 m butterfly swim first 10m underwater face up rest b/s 1’10”
3 x 25 m breaststroke swim first 10m underwater rest b/s 1’10”
4 x 25 front crawl / breaststroke kicks b/s 1’
Speed
4 x 25 m butterfly @ 40” push hard
rest 1’30”
2 x 100 m front crawl @1’30” front crawl moderate pace rest b/s 30”
rest 1’
4 x 50 m breaststroke @1’20” moderate pace
rest 1’
2 x 100 m front crawl moderate pace rest b/s 30”
rest 1’
4 x 25 m butterfly @ 40” push hard
rest 1’
2 x 100 m front crawl moderate pace rest b/s 30”
Cool down
200 m swim board using fins, 1 pool front crawl / 1 backstroke
[/um_show_content]
Thursday
General Warmup (GW)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
[/um_show_content]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Squat Routine
Notes. Follow routine step by step.
[/um_show_content]
Strength & Strength Endurance (SE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Every 4′ for 32′
3 rounds of
2 Front Squat @[percent value=’67’ of=’squatclean’ in=’kg’][/percent] 2 Bench Press @ [percent value=’67’ of=’bench-press’ in=’kg’][/percent] 2 Deadlift @ [percent value=’67’ of=’deadlift’ in=’kg’][/percent]
[/um_show_content]
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
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
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.
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
Friday
General Warmup (GW)
2′ Bike @ easy pace
2′ Row @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
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
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
Activation (AT)
2 Sets for Quality
- 5+5+5 3 Position Squat Face Pull
- 8+8 Single Leg Hip Thrust 1″Hold @Top Position
- 8+8 Psoas March 1″Hold @Top Position
3 Position Squat Band Face Pull
Single Leg Hip Thrust
Psoas March
2 Sets of:
30″ Work Time – Double Kettlebell Rack Snatch Alternate (12/8 kg)
10″ Transition
30″ Work Time – Barbell Over Head Jumping Squat (Empty)
10″ Transition
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
10″ Transition
Double Kettlebell Rack Snatch Alternate
Barbell Over Head Jumping Squat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Dumbbell Muscle Snatch Bottom Pos.
[/um_show_content]
Power & Power Endurance (PE)
Yoga Barbell Routine
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Barbell Muscle Snatch from Bottom Position + Sots Press
(1+1) x 5 set, rest 2′ x 3 wave @empty bar
rest 2′
(1+1) x 3 set, rest 2′ x 3 wave @empty bar
[/um_show_content]
Tall Snatch + Bouncing Hang Snatch
(1+1) x3 unbroken set @ [percent value=’30’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x3 unbroken set @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x3 unbroken set @ [percent value=’37’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x3 unbroken set @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]rest 1′
(1+1) x3 unbroken set @ [percent value=’42’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Hip Squat Snatch + Snatch Balance + Overhead Squat + Hip Squat Snatch
1+1+1+1 x3 set @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]rest 1′ b/s
[/um_show_content]
Squat Snatch + Behind the Neck Push Press
1+3 @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]rest 1′ b/s
1+3 @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]rest 1′ b/s
1+3 @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]rest 1′ b/s
1+3 @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]rest 1′ b/s
1+3 @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
For Quality
AFAP:
10 Wall Ball
5 Front Facing Burpees
1 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
then immediately
1 Squat Snatch @ [percent value=’60’ of=’snatch’ in=’kg’][/percent]
[/um_show_content]
rest 3′
No Step forward or behind are allowed. Step means.
If you fail, repeat the round after 3′ without load more weight.
Target is to catch the bar and perform the snatch without resting after the exercises.
Aerobic Power & Lactic Training (AP)
Every 6′ for 30′
Odd Set:
20″ Max HSPU
10″ Sprint Assault Bike
Even Set:
20″ Max Wall Ball 30/20lbs
10″ Sprint Bike Erg
[/workout_short]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
2′ rest
Easy pace
2000m Row
40 Situps
40 Ring Rows
40 Pushups
2000m Row
[/um_show_content]
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
General Warmup (GW)
15′ EMOM
- 45″ Row
- 15 Banded Bent Over Row 1″Hold @Top
- 12 Plank with Trunk Rotation 1″Hold @Top
- 6+6 Straddle Pass Through PVC + Flex Trunk
- 12 Cossack to Cossack 1″Hold @Bottom
Banded Bent Over Row
Plank with Trunk Rotation
Straddle Pass Through PVC + Flex Trunk
Cossack to Cossack
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Functional Strength (FS)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength – Lower Body Hypertrophy
4 Sets (in Compound set) of:
15 Barbell Banded Rumenian Deadlift (70/50 kg)
20 Double Kettlebell Front Rack Lateral Step down & up (12/8 kg)
15 Barbell Banded Front Squat (50/30 kg)
1’30 rest b/s
Barbell Banded Rumenian Deadlift
Double Kettlebell Front Rack Lateral Step down & up
Barbell Banded Front Squat
[/um_show_content]
Work Capacity (WC)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 6′
1st – 14/11 Cal Ski Erg
2nd – 14/11 Pushups
[/workout_short]
Insert ONLY your WC0 score is reps
Rest 4′ then Immediately Strictly Into
[/um_show_content]
Start from 00:00
[workout_short title=’SAT_WC1′ result_type=’reps’]
WC1: Death By – Every 2′ for 20′
3 Thrusters 50/25 Kg
3 Front Facing Burpees
3 Ring Muscle Ups
8/6 Cal Row
[/workout_short]
Score is Kg of last completed set of Thrusters.
Active Rest with quality work until 26:00 with
0.2Km Bike
5 Push-ups
10 Sit-ups
repeat
Then restart from 26:00
[workout_short title=’SAT_WC2′ result_type=’time’]
WC2: For Time – CAP 9′
30 Strict HSPU
40 m Front Rack Lunges @ [percent value=’57’ of=’squatclean’ in=’kg’][/percent]
50 Cal Bike Erg[/workout_short]
Active Rest with quality work until next event starts with
0.2Km Bike
5 Push-ups
10 Sit-ups
repeat
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Then restart from 35:00
[workout_short title=’SAT_WC3’ result_type=‘reps’]
WC3: AMRAP 4’
10 m Handstand Walk
10 Sumo Deadlift High Pull Kettlebell 32/24 Kg
10 Toes to Bar[/workout_short]
[/um_show_content]
Then restart from 43:00
[workout_short title=’SAT_WC4′ result_type=’time’]
WC4: 3 Rounds For Time
6 Alt. Step Up on box with 22,5/15 Kg Dumbbell
12 Goblet Squat with 22,5/15Kg Dumbbell
15 Air Squat
[/workout_short]
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