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Primal I. program

Primal I. program2019-03-26T01:34:06+00:00

Cristiano’s warm-up/prehab protocol

3 times a week (for example: Monday, Wednesday, Friday)

No rest times!

Have a good training!

WARM-UP

  1. a.: Warm-up with gymnastic exercises

OR

  1. b.: Warm-up with isolations

WRIST MOBILIZATION

  1. Wrist mobilization routine – 5 circles left and right

WRIST STABILIZATION

  1. Palm pulses – 15 reps on your level
  2. Finger pulses – 15 reps on your level
  3. From back of your hand to fist support – 15 reps on your level
  4. Fist swing – 15 reps on your level

ELBOW MOBILIZATION

  1. Elbow mobilization routine – 5 reps each direction

ELBOW STABILIZATION

  1. Elbow push-ups – 15 reps on your level
  2. Biceps curls with elastic band – 15 reps

SCAPULA MOBILIZATION

  1. Scapula circles – 10 reps forward and backward

SCAPULA STABILIZATION

  1. Dynamic scapula push-ups – 10 reps then 30 seconds hold
  2. Dynamic scapula adduction on all fours – 10 reps then 30 seconds hold
  3. Scapula depression in support – 10 reps then 30 seconds hold
  4. Scapula depression in hang – 10 reps then 30 seconds hol

BASIC CORE EXERCISES

  1. Hollow body position – 60 seconds hold
  2. Static hip elevation – 60 seconds hold then 10 hip elevation
  3. Pull to chest with elastic band – 25 reps
  4. Side plank – 60 seconds hold then 10 hip elevation
  5. Static knee bends in plank – 30 seconds hold each leg + 60 seconds hold in plank
  6. Opposite shoulder grab in straddle – 15 reps each hand

COOL DOWN, STRETCHING

  1. Cool down – stretching routine

Warm-up

 1a.

Warm-up with gymnastic exercises

 1b.

Warm-up with isolations

Wrist mobilization

1.

5 circles left and right

Wrist stabilization

Try to level up!

1.

15 reps on your level

2.

15 reps on your level

3.

15 reps on your level

4.

15 reps on your level

Elbow mobilization

1.

5 reps each direction

Elbow stabilization

Try to level up!

1.

15 reps on your level

Scapula mobilization

1.

10 reps forward and backward

Scapula stabilization

Do 2 sets of these:

1.

10 reps then 30 seconds hold

2.

10 reps then 30 seconds hold in rear push-up position

3.

10 reps then 30 seconds hold

4.

10 reps then 30 seconds hold

Basic core exercises

1.

60 seconds hold

2.

60 seconds hold then 10 hip elevation

3.

25 reps

4.

60 seconds hold then 10 hip elevation

1.

30 seconds hold each leg + 60 seconds hold in plank

1.

15 reps each hand

Primal I. circuit workout

Do 3 rounds!

30 seconds rest between exercises, 1-2 mins rest between rounds!

1.

15 reps

2.

15 reps

3.

15 reps

4 a.

15 reps

4 b.

15 reps

4 c.

10 reps

Cool down, stretching

Cool down – stretching