PRO Performance 3.0 - English

@Mov + Activ Full Pull Sport

Each exercise 8-10 reps or 30-45 seconds 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 preference, 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

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 CMJ Encoder - Diario

@ISO CORE Lateral

2 x 1 @ 10

Hexa Bar Squat

4 x 6

BOX Back Squat

4 x 6

Weighted Chin Ups

4 x 3

Bulgarian Split barbell posterior

3 x 8

Remo 90 - Pendlay Row al piso

3 x 5

Banded deadlift

3 x 8

Seated Row one arm

3 x 8

Copenhagen Plank - Progresión Inestable

3 x 5 @ 5

Extensión Gemelos - Smith

3 x MAX

Barbell Bicep Curl

3 x 12

Lat Pulldown toma cerrada

3 x 10

@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. Total warm-up duration: 12-15' 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 10 @ 55

Foam Roll routine

1 x 10:00

@ Mov + Activ Full Push Sport

Each exercise 8-10 reps or 30-45 seconds 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 preference, 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

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!

Zercher Good morning

2 x 8

Lateral Lunge barbell - trasnuca

2 x 8

Tempo Bench Press

2 x 5

Back rack lunges

4 x 5

Barbell Bench Press

1 x 5

Hip Thrust

3 x 5

Barbell Incline Bench Press

3 x 8

Curl isquios slider

3 x 8

Aductores con elástico/banda

3 x 8

Shoulder Press

3 x 8

Flexores Cadera Polea unipodal

3 x 8

Puente lateral glúteo medio - Estrella

3 x 15

FacePull correcto

1 x 10

Pull Up scap - Escapulares

1 x 5 @ 3

Wide Grip Pull Ups

1 x 8

Puente lateral glúteo medio - Estrella

3 x 10

Weighted Pull Ups

3 x 8

Flexores Cadera Polea unipodal

3 x 8

Lat Pulldown OK

3 x 12

Copenhagen Plank - Progresión Inestable

3 x 15

Bent Over Row

3 x 12

Bíceps en polea

3 x 12

Extensión Gemelos - una pierna una mancuerna

3 x 12

@Circuito Movilidad + Activacion COD

Mobility exercises: 2 sets of each exercise, 30-45" - 90-90 - Psoas - Cossack - Dorsiflexion Continue with 5' of running at variable intensities with small low-intensity lateral hops, to start activating your muscles for the session. Activation exercises - 8-10 reps of each variation of the strength exercises and drills, with increasing intensity (start easy and controlled and gradually get closer to the real intensity of the action) Order: - Dynamic stretches - Wall Drills - Pogos - Reactive Skater - First-step acceleration

5-10-5 shuttle

5 x 6 @ 5

Foam Roll routine

1 x 10:00

@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. Total warm-up duration: 12-15' You can add foam roller massage at the start of the session, 45-60" per muscle group

#Cinta curva - Sprint

Hang Power Clean

1 x 2

Band Facepull to External Rotation to Press

3 x 8

High Pull Rack

6 x 1

Tempo pull ups

3 x 3 @ 3

@2-1 Squat Smith - Freno inmediato

3 x 8

GHD banco plano VARIANTE

3 x 10

Triceps Dips

3 x 8

Isquios Polea

3 x 8

Copenhagen Plank - Progresión Inestable

3 x 5 @ 3

Excéntrico Flexores de cadera

3 x 5

Front Sots Press - Press sentadilla profunda

3 x 5

Bíceps en polea

3 x 12

@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. Total warm-up duration: 12-15' 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 @ 100

Foam Roll routine

1 x 10:00

Walk Bridge Isquio - Foam Roller

1 x 12

Depth Push-Up

3 x 8

@Nordic Hamstring Curl - Progresión + Explicación

3 x 5 @ 3

Copenhagen Plank - Progresión Inestable

3 x 8 @ 2

Flexores Cadera Polea unipodal

3 x 5

Pull-Up eccentric

2 x 5 @ 5

Aductores con elástico/banda

3 x 8

Rotadores internos cadera - Sentado 2.0

2 x 8 @ 6

Handstand Push-Up pino de pie o cajón

3 x 10