28/03/2020 DOS ENTRENOS PREVIOS COMBINADOS Y CORE

Calentamiento:

2x
- Arm skipping 3 x 8''skip+4''rest
- Jumping jacks 1'
- Arm skipping 3x 8''skip+4''rest
- Jumping jacks 1'
- Active rest 1'

*jumping jacks las manos llegan a tocarse arriba en el tope



1x

- skipping legs 1'
- Arm skipping 3x 8''skip+4''rest
- Active rest 1'

*jumping, leg skipping con zapatillas o planta ampollas








Estiramiento:

- Rodillo en gemelos: punto gatillo 
* en gemelos normal una pierna sobre la otra para meter intensidad.
- Rodillo en gemelos: samurai
- Estiramiento contra pared: foco en gemelo -> foco en tobillo
- Perro boca abajo sobre una sola pierna: 
            foco en elevar isquiones
            foco en contraer cuadriceps
            foco en estirar pierna


Roller y ball de Defranco limber 11 video entero

 - Lateral roll outside touching vastus lateralis, iliotibial tract and biceps femoris? x10up&downs
* Al palpar sentado duele la esquina de gluteus maximus  con ilitibial tract justo detrás del hueso de la cadera.

- Lateral roll inside touching adductor and lower sartorius? x10up&downs

- Ball roll piriformis (glute zone search for trigger points) as deep as tolerable

- Windshield wipers knee 90º head looking opposite the motion 
         look for the lumbar stretch

- Rollover roll on your back, try to reach floor with toes. Every time you go forward you open you leg and reach.

- Open legs prono, bend knees back and forth

- Fire hidrant: elbows straight, motion coming from the hip

- Mountain climbers

- Cossack walks, using something for balance
         focus: heel of the coiled leg is touching the floor, full plant on the floor

- Glute stretch sitting

floor leg is straight ^^^lean forward.
finish hugging leg for more glute stretching.

- hip flexors stretch