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Allenarsi è importante, che lo si faccia con un Personal Coach, in Small Group o con una Programmazione Online, ciò che conta è il MOVIMENTO.

Ho deciso di mettere a disposizione, GRATUITAMENTE, degli allenamenti per mettersi in gioco.

Scegli l'obbiettivo:​

LEVEL 1 "MOVIMENTO": tutto parte dal movimento, senza un corretto movimento non possiamo nè trovare benessere nè tantomeno ottenere delle performance soddisfacenti. Utile per il controllo motorio e competenza nei movimenti di base.

LEVEL 2 " BENESSERE": workout dedicato a chi ha già acquisito il movimento e ricerca un equilibrio dinamico, sperimentando movimenti e sensazioni  in modo corretto.

LEVEL 3 "PERFORMANCE": un workout per essere performanti esprimendo forza, potenza, agilità, velocità equilibrio e coordinazione. 

NB: Prima di iniziare un allenamento è fondamentale, ai fini di una migliore prestazione ma soprattutto per prevenire infortuni, praticare un opportuno RISCALDAMENTO, della durata variabile di 8-12 minuti. 

Level 1 "Movimento"

CORE

NO Equipment

Time 20’

A1) Bird Dog

8 reps/side x 2 sets; rest 20 sec

A2) Glute Bridge Hold

20 sec x 2 sets; rest 20 sec

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B1) Plank

25 sec x 3 sets; rest 15 sec

B2) Glute Bridge

12 reps x 3 sets; rest 20 sec

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C1) Plank Shoulder Taps

12 alt reps x 2 sets; rest 30 sec

C2) Side Plank

20 sec/side x 2 sets; rest 30 sec

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D) 3RFQ (3 Round For Quality)

10 reps/side Dead Bug

6 reps Straight Leg Sit Up

30 sec Quadruped Plank

Level 2  "Benessere"

CORE

NO Equipment

Time 27’

A1) Quadruped Shoulder Taps

20 alt reps x 3 sets; rest 10 sec

A2) Single Leg Glute Bridge

10 reps/leg x 3 sets; rest 20 sec

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B1) Hollow Hold

35 sec x 3 sets; rest 20 sec

B2) Hollow Rock

12 reps x 3 sets; rest 30 sec

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C1) Plank Reach

16 alt reps x 3 sets; rest 20 sec

C2) Side Star Plank

20 sec/side x 3 sets; rest 20 sec

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D) 4RFQ (4 Round For Quality)

12 reps Tuck Crunch

6 reps dx Side Plank Rotation

18 alt reps Alternating Single Leg V Up

6 reps sx Side Plank Rotation

Level 2  "Benessere"

LEG

Equipment “Suspension Training - Resistance Band”

Time 33’

A1) Banded Clamshell

20 reps/side x 2 sets; rest 10 sec

A2) Lateral Band Walk

10 reps/side x 2 sets; rest 10 sec

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B1) TRX Hamstring Curl (TRX hight: knee)

12 reps x 3 sets; rest 15 sec

B2) Wall Sit

40 sec x 3 sets; rest 20 sec

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C1) TRX Skater Squat (TRX hight: ankle)

8 reps/leg x 3 sets; rest 5 sec

C2) TRX Cycle Jump (TRX hight: ankle)

20 alt reps x 3 sets; rest 35 sec

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D1) Resistance Band Single Leg Deadlift

12 reps/leg x 3 sets; rest 10 sec

D2) Resistance Band Split + Split Squat Hold

10 reps/side + 20 sec/side x 3 sets; rest 40 sec

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E) Emom 5’ (Every minute on the minute all the exercises)

5 reps dx TRX Lunge (TRX hight: knee)

5 reps Jumping Squat     

5 reps sx TRX Lunge

5 reps Jumping Squat

Level 3 "Performance"

PULL & PUSH (Upper Body)

Equipment “Suspension Training - Dumbbells”

Time 35’

A1) TRX Pull-Up (TRX hight: chest)

8 reps x 5 sets; rest 20 sec

A2) Strict Press (heavy)

8 reps/arm x 5 sets; rest 30 sec

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B1) TRX Horizzontal Row (body parallel to the floor)

8 reps x 4 sets; rest 20 sec

B2) Alternating Glute Bridge Floor Press

20 alt reps x 4 sets; rest 20 sec

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C1) TRX Clock Press (TRX hight: knee)

8 reps/arm x 3 sets; rest 20 sec

C2) Dual Bicep Curl And Press

12 reps x 3 sets; rest 20 sec        

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D) 4RFQ (4 Round For Quality)

9 reps TRX Triceps Press (TRX hight: knee)

11 reps TRX Y Fly (TRX hight: knee)

9 reps Diamond Push Up

11 reps/arm Three Point Row (heavy)

Stay tuned...