PRO Performance 2.0 - English

#Test Movilidad Tobillo-Hombro-Cadera

@Mov + Activ Full MI Sport 2.0

Do 1-2 rounds as needed (if 1 round is enough, perfect!) Each exercise 8-10 reps or 30-45 seconds of work. If you need to add or change an exercise, DO IT (you may feel that another exercise not listed here works better for you) This is an activation guide: you can modify it, but it's important that you do all the movements I prescribe!

Test Dorsiflexion con cinta

TEST Squat jump

TEST CMJ

TEST Broad Jump

CMJ Unipodal Test

TEST sprint 5 mts partida detenida

TEST sprint 10 mts partida detenida

TEST sprint 10 mts Fly

5-10-5 shuttle

Hexa Bar Squat

1 x 5

BOX Back Squat 2.0

1 x 5

Bench Press

1 x 3

Weighted Strict Pullup

1 x 1

Seated Military Press barbell

1 x 5

Foam Roll routine

1 x 15:00

#Test Movilidad Tobillo-Hombro-Cadera

1 x 5 @ 5

Masaje dorsal foam roller

1 x 0:30

Angels Snow elastic

1 x 5 @ 3

@Mov + Activ Full MI Sport 2.0

Each exercise, 8-10 reps or 30-45" of work. Do 2-3 rounds as needed (if 2 rounds are enough, perfect!). If you need to add or change an exercise based on your preferences, DO IT (you may feel that an exercise not listed here works better for you). This is an activation guide: you can modify it, but it's important that you do all the movements I prescribe.

Box Jump Bien

2 x 8

Depth Jump landing

2 x 8

DB Push Press single arm

2 x 8

Back Squat

4 x 8

Shoulder Press

4 x 8

CORE Landmine Anti-Rotation

4 x 8

Push Press

3 x 10

DB Front Rack Walking Lunge

3 x 10

CORE Dinámico Rot - disco + elástico

3 x 10 @ 22.05 kg

Bulgarian Split Squat

3 x 8

Landmine Power Press

3 x 12

## Movilidad Caderas Adv

## Circuit Traccion Movilidad- NNN

2-3 sets, between 45 and 60" of each exercise, as needed**. Slow, controlled movements covering the full range of motion. Film the exercises where you have limitations to check later whether there's improvement. **If you have limitations or struggle to reach normal ranges of motion, add more work volume: make an effort to improve that limitation!

## Circuito Traccion Activación- NNN

2-3 sets of 5 to 12 reps (depending on the exercise)**. Slow, controlled movements covering the full range of motion. **If you need more reps or sets to properly activate the right muscles, take your time and do the reps/sets needed to prepare your body well for the work that follows.

## Circuito Cadera Dom Activacion- NNN

2-3 sets of 5 to 12 reps (depending on the exercise)**. Slow, controlled movements covering the full range of motion. **If you need more reps or sets to properly activate the right muscles, take your time and do the reps/sets needed to prepare your body well for the work that follows.

Hip Thrust

1 x 10

Strict Bodyweight Pull-Up

Sumo Deadlift High Pull

3 x 8

Lat Pulldown one arm

3 x 10

MB Side Throw

3 x 16

Seated Row one arm

3 x 10

Curl isquios slider

3 x 5

Hiperextensión lumbar en banco - Back

3 x 10

Barbell Bicep Curl

3 x 8

@Circuit mov+activ Run/Carrera Sport

Full PRE-field activation work. Do 1 set of 8 to 12 reps of each variation, with good technique and pushing your mobility. Run drills: you can do between 8 and 10 variations. Choose 5 you master well and 5 that you find hard, and practice them to master and improve them. If you want, you can add foam roller massage at the start of the session: 45-60" per muscle group.

Run

1 x 5:00

Low Pogo + High Pogo

2 x 10

Wall drill FULL

2 x 8

Acel first step lateral d/ una rodilla

2 x 5

Run - HIIT CORTO/Aceleración

4 x 12 @ 50

Foam Roll routine

1 x 10:00

@ Mov + Activ Full Push Sport

Each exercise, 8-10 reps or 30-45" of work. Do 2-3 rounds as needed (if 2 rounds are enough, perfect!). If you need to add or change an exercise based on your preferences, DO IT (you may feel that an exercise not listed here works better for you). This is an activation guide: you can modify it, but it's important that you do all the movements I prescribe.

@Mov + Activ Full MI Sport 2.0

Each exercise, 8-10 reps or 30-45" of work. Do 2-3 rounds as needed (if 2 rounds are enough, perfect!). If you need to add or change an exercise based on your preferences, DO IT (you may feel that an exercise not listed here works better for you). This is an activation guide: you can modify it, but it's important that you do all the movements I prescribe.

Tempo Bench Press

2 x 5

Bench Press

3 x 8

Lateral landmine squat - en pecho

3 x 12

CORE Landmine Anti-Rotation

3 x 16

Lateral Bounds 'Lateral Jumps'

3 x 12

DB Lateral Step-Up Correcto

3 x 10

Landmine Press pectoral - 2 brazos

3 x 8

Decline Bench Press

3 x 8

Dumbbell Squat Jumps Continuados

3 x 8

Broad Jump Correcto

3 x 8

Circuit fortalecimiento aductores

2 x 8

Circuito movilidad + activacion FULL BODY 1.0

2 sets of each exercise, as a circuit. - Mobility: between 5 and 8 reps of 3-5", depending on the exercise. - Bike: 3-5' at variable intensities, your choice. - Strength: between 8 and 12 reps, with moderate loads and full range of motion. (Hip flexors: do the seated variation on the floor, lifting the straight leg.)

CORE Ab Wheel barbell - barra

2 x 5

Técnica Hang Power Clean

3 x 6

Bench Press

3 x 6

High hang squat snatch CORRECTO

3 x 5

Tempo pull ups

3 x 4 @ 6

CORE Polea elástico leñador - Arriba a abajo

3 x 8

Squat Jerk

3 x 5

Triceps Dips

3 x 9

Remo T -Row t

3 x 8

@Circuit mov+activ Run/Carrera Sport

Full PRE-field activation work. Do 1 set of 8 to 12 reps of each variation, with good technique and pushing your mobility. Run drills: you can do between 8 and 10 variations. Choose 5 you master well and 5 that you find hard, and practice them to master and improve them. If you want, you can add foam roller massage at the start of the session: 45-60" per muscle group.

Run

1 x 5:00

Low Pogo + High Pogo

2 x 10

Wall drill FULL

2 x 8

Run - HIIT LARGO

4 x 3 @ 200

Foam Roll routine

1 x 10:00