DAY 1
RISCALDAMENTO + STRENGTH & STRENGTH ENDURANCE + AEROBIC CAPACITY (ANAEROBIC THRESHOLD)
• Riscaldamento:
Air Bike: 5 min
Cat Cow: 10 rep
I/T/Y/W/L Raises : 10 rep
Trx Chest and Shoulder Stretch: 10 rep
Trx Forward Lunge with Lateral Rollout: 10 per lato
Hindu Push Ups: 7 reps
• BB Bench Press of:
Trova 1 RM
• BB Shoulder Press of:
Trova 1 RM
• Pull Ups:
Max
• 3 Set of:
Cable Row: 10 rep
Neck
Plate Shoulders: 10 rep
Rest: 1:30
• 3 Set of:
Avambracci
DB Curl one arm bench: 10
Cable Tric. On Bench: 10 rep
Rest: 1:30
• Run of:
Test cooper
DAY 2
RISCALDAMENTO + STRENGTH & CORE STRENGTH ENDURANCE
Riscaldamento:
Ari Bike: 5 min
Bridg Dog: 10 rep
Cat Cow: 10 rep
Hip CARs: 10 rep
Glute Bridge: 10 rep
Fire Hydrant 10 rep
Trx Overhad Squat: 7 rep
Trx Cossack Squat: 8 rep
Trx Forward Lunge with Lateral Rollout: 10 per lato
• BB Back Squats of:
Trova 1 RM
• 3 Sets of:
Hamstring Curl: 12 rep
Half Kneeling Cable Leg Extension 12 per lato
Rest 1:30
• 3 Sets of:
Leg Curl: 12 rep
Cable Glute Rope pull: 12 rep
Rest: 1:30
• 3 Sets of:
Cable TKe’s: 12 rep
Calf+Tibila: 12 rep
Hip Trhust: 12 rep
Rest: 1:30
• 4 Sets of:
Bumper Russian Twist (10-15Kg) 1:00 @ max reps alternate
Front Plank 1:00 @ hold accumulated
1:00 rest each sets
Strething:
DAY 3
RECOVERY
• Corsa/Air bike
10-15 min
• Mobilità
Foam Roll Calves 30 sec
Foam Roll Hamstring Single Leg 30 sec
Foam Roll Glute 30 sec
Foam Roll Low Back 30 sec
Foam Roll Toraci Spine 30 sec
Foam Roll Quad IT Band 30 sec
Foam Roll Groin 30 sec
Foam Roll Latissimus Dorsi 30 sec
Foam Roll T Spine Rotations 10 rep
Foam Roll Pec 30 sec
Foam Roll Tibialis 30 sec
Foam Roll Tricep 30 sec
• Stretching
Heel Sit - Reach Roll + Lift 1 x 10 per lato
90-90 Stretch with Arm Sweep 1x10 per lato
Sidelying Shoulder Internal Rotation Stretch 1 x 10 per lato (seguire video tutorial)
Pretzel Stretch 1x 30-45 sec per lato
1/2 Half Kneeling Hip Flexor Stretch 1x30-45 sec per lato
Lunge Hip Pry 2 x 10 per lato (tenere posizione per 2 sec)
Frog Stretch 1x30-45 sec
Hamstring Rope Stretch 1x60 sec per lato
Tricep Stretch 1x 30-45 sec per lato
DAY 4
STRENGTH & STRENGTH ENDURANCE + WORK CAPACITY
• BB Deadlift:
Trova 1 RM
• Dips:
max
• 3 set:
DB Avambracci: 10 rep
DB Hammer curl: 10 rep
Riso
DAY 5
STRENGTH ENDURANCE & WORK CAPACITY + CORE STRENGTH ENDURANCE + AEROBIC CAPACITY (ANAEROBIC
THRESHOLD)
• Dips of:
Massimale
• 15 Min AMRAP of:
Strict Chin Ups 10 reps
Double DB Burpees Box Step Overs (2x20Kg) (60 cm) 10 reps
Air Bike: 30 sec 85–90%
• 400 metri for time of:
Double DB Farmer Carry (2x25Kg)
DAY 6
ZAVORRATA
• Zavorrata of:
8 km x 10 kg
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