Ankle Test Movility

@Mov + Activ Full MI Sport

Each exercise between 8-10 reps or 30-45 seconds of work. Perform 2-3 rounds as needed (if 2 rounds are ok, perfect!) If you need to add or change any exercise as you prefer, DO IT (you may feel that you work more on one exercise than another that is not here). This is an activation guide, you can modify it but it is important that you do all the movements that I prescribe!

Biking / Bici

1 x 5:00

TEST Squat jump

1 x 1

TEST CMJ

TEST CMJ con brazos

TEST Broad Jump

TEST sprint 5 mts partida detenida

TEST sprint 5 mts partida en movimiento

TEST sprint 10 mts partida detenida

TEST sprint 10 mts partida en movimiento

TEST sprint 30 metros parado

1 x 30

5-10-5 shuttle

#Test perfil F-V MyJump2

#Nordic Test - Video

1 x 5

@90-90 hip Shifts

1 x 30

Masaje dorsal foam roller

1 x 0:30

CORE Angels Exercise

1 x 10

@Mov + Activ Full MI Sport

🏴󠁧󠁢󠁥󠁮󠁧󠁿 Each exercise between 8-10 reps or 30-45 seconds of work. Perform 2-3 rounds as needed (if 2 rounds are ok, perfect!) If you need to add or change any exercise as you prefer, DO IT (you may feel that you work more on one exercise than another that is not here). This is an activation guide, you can modify it but it is important that you do all the movements that 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 anti flexion c disco o Mball

3 x 10 @ 22.05 kg

Bulgarian Split Squat

3 x 8

Landmine Power Press

3 x 12

@Circuit mov+activ Run/Carrera Sport

Full activation work Pre-field Perform 1 series of between 8 and 12 reps of each variation with good technique and forcing mobility. Run drills: you can do between 8 and 10 variations, choose 5 that you master well and another 5 that are difficult for you and practice them to master and improve them. Total warm-up duration: 12-15` You can add massage with the Foam Roll, do it at the beginning of the session, between 45-60¨ for each 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 rutine

1 x 10:00

## Movilidad Caderas Adv

@Mov + Activ Full Pull Sport

Each exercise between 8-10 reps or 30-45 seconds of work. Perform 2-3 rounds as needed (if 2 rounds are ok, perfect!) If you need to add or change any exercise as you prefer, DO IT (you may feel that you work more on one exercise than another that is not here). This is an activation guide, you can modify it but it is important that you do all the movements that I prescribe!

@Mov + Activ Full MI Sport

Each exercise between 8-10 reps or 30-45 seconds of work. Perform 2-3 rounds as needed (if 2 rounds are ok, perfect!) If you need to add or change any exercise as you prefer, DO IT (you may feel that you work more on one exercise than another that is not here). This is an activation guide, you can modify it but it is important that you do all the movements that I prescribe!

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

Hiperextension lumbar en banco - Back

3 x 10

Barbell Bicep Curl

3 x 12

@Circuit mov+activ Run/Carrera Sport

Full activation work Pre-field Perform 1 series of between 8 and 12 reps of each variation with good technique and forcing mobility. Run drills: you can do between 8 and 10 variations, choose 5 that you master well and another 5 that are difficult for you and practice them to master and improve them. Total warm-up duration: 12-15` You can add massage with the Foam Roll, do it at the beginning of the session, between 45-60¨ for each 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

4 x 12 @ 50

Foam Roll rutine

1 x 10:00

# Mov + Activ Full Push Sport (eng)

Each exercise between 8-10 reps or 30-45 seconds of work. Perform 2-3 rounds as needed (if 2 rounds are ok, perfect!) If you need to add or change any exercise as you prefer, DO IT (you may feel that you work more on one exercise than another that is not here). This is an activation guide, you can modify it but it is important that you do all the movements that I prescribe!

@Mov + Activ Full MI Sport

🇪🇸 Cada ejercicio entre 8-10 reps o 30-45 segundos de trabajo. Realizar 2-3 rondas según necesites ( si con 2 vueltas estas ok, perfecto!) Si necesitas agregar o cambiar algún ejercicio según preferieras HAZLO ( quizas sientas que trabajas mas uno que otro ejercicio que no este aqui) Esta es una guía de activación, puedes modificarla pero es importante que hagas todos los movimientos que te prescribo!

# Mov + Activ Full Under body sport

Each exercise between 8-10 reps or 30-45 seconds of work. Perform 2-3 rounds as needed (if 2 rounds are ok, perfect!) If you need to add or change any exercise as you prefer, DO IT (you may feel that you work more on one exercise than another that is not here). This is an activation guide, you can modify it but it is important that you do all the movements that I prescribe!

Tempo Bench Press

2 x 5

Bench Press

3 x 8

Lateral landmine squat - en pecho

3 x 6

CORE Landmine Anti-Rotation

3 x 8

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 performed in a circuit. -mobility: between 5 and 8 reps of 3 to 5¨ depending on the exercise BIKE: 3-5' at free variable intensities. -Strength: between 8 and 12 reps, with moderate loads and full range of motion! (hip flexors perform variation sitting on the floor raising extended leg)

CORE Ab Wheel barbell - barra

2 x 5

Tecnica 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 elastico leñador - Arriba a abajo

3 x 8

Squat Jerk

3 x 5

Triceps Dips

3 x 9

Remo T -Row t

3 x 8