FFR FFR

MONDAY - MAY. 6, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
A Thoracic Extension on bench 10 10 10
A Stretch 90-90 with Arm Sweep w Foam Roller 8 (ea.) 8 (ea.) 8 (ea.)
Activación
A KB Deadbug with pullover 8 8 8
Rest 45 secs. between sets
A Front plank with band row 8 8 8
Rest 30 secs. between sets
B KB kneeling halo 8 8 8
Rest 30 secs. between sets
B KB Bottom Up Waiter's Walk 20 secs 20 secs 20 secs
Rest 45 secs. between sets
Main Lift
10 10 8 8
A BB Bench Press 70% 70% 75% 75%
RIR 2-3 - Rest 30 secs. between sets
8 8 8 8
A Pull Up (Neutral Grip)
RIR 2-3 - Rest 60 secs. between sets
Secondary Lift
8 8 8
B 1/2 Kneeling DB Shoulder Press
RPE 7 RIR 2-3 - Rest 45 secs. between sets
8 (ea.) 8 (ea.) 8 (ea.)
B DB 3 Points Row 70% 70% 70%
RPE 7 RIR 2-3 - Rest 90 secs. between sets
Auxiliares
8 8 8
C 1/2 kneeling single arm cable row 70% 70% 70%
RIR 3 - Rest 45 secs. between sets
AMAP AMAP AMAP
C De cit Push Up
RIR 0 - Rest 45 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

TUESDAY - MAY. 7, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps
 TUESDAY - MAY. 7, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
BW Spiderman Lunge with Reach 6 (ea.) 6 (ea.)
Banded Active Straight Leg Raise 8 (ea.) 8 (ea.)
Activación
A BW Lateral Lunges 8 (ea.) 8 (ea.)
12 (ea.) 12 (ea.)
A BW Single Leg Glute Bridge Feet Elevated
RPE 6.7 - Rest 30 secs. between sets
8 (ea.) 8 (ea.)
A Cable pallof press
Rest 30 secs. between sets
Pliométricos
5 5
A Banded Assisted Jump
Rest 90 secs. between sets
5 5
B Drop jump to box
de 40cm a 60cm - Rest 90 secs. between sets
Special Lift
5 5
A BB Hang Power Clean 70% 70%
Rest 120 secs. between sets
Main Lift
6 6 6
A BB Back Squat Banded 65% 65% 65%
RPE 6 RIR 4-5 - Rest 45 secs. between sets
5 5 5
A Band Resisted CMJ Continuo
Rest 120 secs. between sets
Secondary Lift
5 (ea.) 5 (ea.) 5 (ea.)
B BB Step-up 65% 65% 65%
Con el pie en el cajón, la rodilla alineada con la cadera - Rest 45 secs. between sets
5 (ea.) 5 (ea.) 5 (ea.)
B Band Resisted Split Jump
Rest 120 secs. between sets
Auxiliares
8 (ea.) 8 (ea.)
C Copenhagen Side Plank With Row
Rest 45 secs. between sets
8 (ea.) 8 (ea.)
C Stir the pot - feet on bench
Rest 90 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

THURSDAY - MAY. 9, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps
 THURSDAY - MAY. 9, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
Movilidad
BW Spiderman Lunge with Reach 8 (ea.) 8 (ea.)
Mobility Frog w Hip Rotation 8 (ea.) 8 (ea.)
Activación
BW Copenhagen Plank w Knee Drive 8 (ea.) 8 (ea.)
KB Plank Pull Through 8 (ea.) 8 (ea.)
Oscilatorio/isométricos
2 (ea.) 2 (ea.)
A BB Oscillatoy Squats 50% 50%
5 oscilaciones= 1 repeticion - Rest 60 secs. between sets
Pliométricos
5 5
A DB AEL Box Jump
30-40% peso corporal - Rest 90 secs. between sets
Main Lift
6 6 6
A TB Hang High Pull 70% 70% 70%
Rest 45 secs. between sets
8 (ea.) 8 (ea.) 8 (ea.)
A Cable Chop Lift
Rest 90 secs. between sets
Secondary Lift
5 5 5
B BB Hip Thrust 70% 70% 70%
RPE 7 - Rest 45 secs. between sets
2 2 2
B Triple Broad Jump
6 saltos totales por serie - Rest 90 secs. between sets
Sprints
C Kneeling Start Sprint
1 set 1x4x15m
D Falling Sprint
1 set 1x5x20m

Session Load RPE x Duración de la sesión

RPE Califícame lo dura que ha sido la sesión (1 - 10)

FRIDAY - MAY. 10, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps

¿Te sientes con mucha energía?* (1 - 5)

¿Cómo has dormido?* (1 - 5)
Cuestionario Wellness ¿Te duelen los músculos?* (1 - 5)
¿Cual es tu nivel de estrés?* (1 - 5)
¿Cual es tu nivel de humor?* (1 - 5)
 FRIDAY - MAY. 10, 2024

Workout Set 1 Set 2 Set 3 Set 4

Result Reps Result Reps Result Reps Result Reps
Movilidad y Activación
Hip mobility walk out 8 (ea.) 8 (ea.)
Crescent to hamstring stretch 8 (ea.) 8 (ea.) 8 (ea.)
ECC Slider Standing Hamstring 8 (ea.) 8 (ea.)
Rest 30 secs. between sets
BW Single leg RDL to Skater Squat 5 (ea.) 5 (ea.)
Rest 30 secs. between sets
Main Lift
6 secs 6 secs 6 secs 6 secs
A BB Isometric push single leg squat
RPE 8
A Band Resisted pogo Jump 6 6 6 6
5 5 5 5
A KB CMJ Jump
30% peso corporal
1 1 1 1
A Drop jump to Hurdle Jumps (Continuous)
1 drop jump y 4 vallas - Rest 240 secs. between sets
Auxiliares (Opcional)
4 4 4
B Med Ball Hot-Feet Recoiled Scoop Toss
RPE 6,5 - Rest 30 secs. between sets
5 5 5
B Med Ball Rotational Slam
RPE 7 - Rest 30 secs. between sets
20 secs 20 secs 20 secs
B DB Suitcase Farmer Carry
Rest 90 secs. between sets
Foam Roller Foam Roller 5-10 min de la musculatura implicada.
RPE Califícame lo dura que ha sido la sesión (1 - 10)

Session Load RPE x Duración de la sesión

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