Conditioning
Parliamo di conditioning perché quando si parla di resistenza di solito si pensa alle lunghe distanze. Ma non è così, la resistenza può riguardare diversi aspetti della prestazione, si di lunga che di breve e brevissima durata. Quando parliamo di allenamento della resistenza dobbiamo necessariamente parlare di sistemi energetici. A seconda del nostro obiettivo di […]
Footwork Rounds
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Allenamento in quarantena 51
Stretching libero Footwork x2min T1 Cat-Camel x10Kneeling arch bow x10Side lying T rotation x6+6Lying hip abduction x6+690/90 x6+690/90 rises x6+6Back Rolls SL x10Eagle x10Scorpion x10 T2 Skip alternati x20Skip 1 gamba x10+10Skip DDSS x10Lunge to drive + rot x6+6Lunge + yop x6+6Lunge pka x6+6 T3 Leg swing frontale x10Leg Swing laterale x10Leg swing posteriore x10pk!bn x6+6pk!bt x6+6bn!dl x6+6pk!nr x6+6 T4 slide in slide out x10+10slide in step in + slide out step out x10+10slide in + slide out + lateral switch step x10+10slide in […]
Allenamento in quarantena 50
Stretching libero T1 Footwork libero x2min Dolphin Push up x10Side lying T rotation x6+6Nordic Quads x10Side Ups x6+6Side Plank Leg Rise x6+6Leg Whip x6+6Back Rolls x10Eagle x10Scorpion x10 T2 Skip x10Skip interno x10Skip esterno x10Bounce hip flip x10Side to side squat x10Side lunge to drive x6+6Lunge to drive + rot x6+6Lunge + up x6+6 T3 Leg swing frontale x10Leg Swing laterale x10Leg swing posteriore x10Tenuta dl 10sec x3dl x10nr x10nk x10 T4 slide in + slide out + lateral step + […]
Allenamento in quarantena 49
Stretching libero Footwork x2min T1 Dolphin Push up x10Side lying T rotation x6+6Nordic Quads x10Side Ups x6+6Side Plank Leg Rise x6+6Leg Whip x6+6Back Rolls x10Eagle x10Scorpion x10 T2 Skip alternati x20Skip 1 gamba x10+10Skip DDSS x10Lunge to drive + rot x6+6Lunge + yop x6+6Lunge pka x6+6 T3 180 in x10+10slide in + slide out + lateral step + switch x10+10slide in + slide out + lateral switch step x10+102 hunting in + 2 hunting […]
ALLENAMENTO IN QUARANTENA 48
Stretching libero Footwork x2min T1 Cat-Camel x10Kneeling arch bow x10Side lying T rotation x6+6Lying hip abduction x6+690/90 x6+690/90 rises x6+6Back Rolls SL x10Eagle x10Scorpion x10 T2 Skip alternati x20Skip 1 gamba x10+10Skip DDSS x10Lunge to drive + rot x6+6Lunge + yop x6+6Lunge pka x6+6 T3 Leg swing frontale x10Leg Swing laterale x10Leg swing posteriore x10pk!bn […]
Allenamento in quarantena 47
Stretching libero T1 Footwork libero x2min Dolphin Push up x10Side lying T rotation x6+6Nordic Quads x10Side Ups x6+6Side Plank Leg Rise x6+6Leg Whip x6+6Back Rolls x10Eagle x10Scorpion x10 T2 Skip x10Skip interno x10Skip esterno x10Bounce hip flip x10Side to side squat x10Side lunge to drive x6+6Lunge to drive + rot x6+6Lunge + up x6+6 T3 […]
ALLENAMENTO IN QUARANTENA 45
Stretching 20 min HIIT a reazione 5x(3sec all out / 60sec) + 5x(6sec all out / 60sec) + 5x(6sec all out / 60sec) Usate il solito timer, qui sotto, gli esercizi li decidete voi. Variate gli esercizi ogni 5 round, o se volete potete tenere lo stesso esercizio per più round.
ALLENAMENTO IN QUARANTENA 44
HIIT [(30sec All Out / 4min off) x4] / 3min x2 Serie 1 Sumo squat feet together Serie 2 Lunge + Double Drive Score Total Reps
ALLENAMENTO IN QUARANTENA 43
WARM UP Stretching libero HIIT 1 5x(3sec all out / 60sec) + 5x(6sec all out / 60sec) + 5x(6sec all out / 60sec) 5 Round: 2 > drive + 2 < drive5 Round:> drive + < drive 2bna5 Round: bn < dla HIIT 2 [(8sec / 12sec off x 15) / 1min off] x 5 […]
