Day 1
WARM-UP
Pidgeon Static Stretch + Alternative
Adductor Dynamic Stretch (Quadruped)
Hip Flexor Dynamic Stretch
Straight Leg Raise Unilateral
Adductor Dynamic Stretch (Half Kneeling)
Array
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[ps_id] => 601
[pper_id] => 272
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[sets] => Array
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WORKOUT
Knee Side To Side Rotation (Supine)
Toe Touch - Toes Lifted
Note
LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
Thoracic Rotation (Quadruped)
Array
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[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
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[pbt_descr] =>
[ps_id] => 601
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[exercises] => Array
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[sets] => Array
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[sets] => Array
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[sets] => Array
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[pe_exercise_id] => 70
[pe_type] => 1
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[sets] => Array
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[pes_type] => 1
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[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => RICERCA LO STRECH COSTANTE IN DISCESA DI TUTTA LA CATENA POSTERIORE
[pes_note] => LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
[pes_order] => 1
[pb_id] => 1252
[ps_id] => 601
[pper_id] => 272
[pper_program_id] => 55
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)
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[pper_id] => 272
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[sets] => Array
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[pes_id] => 3982
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[pes_type] => 1
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Day 1
WARM-UP
Pidgeon Static Stretch + Alternative
Adductor Dynamic Stretch (Quadruped)
Hip Flexor Dynamic Stretch
Straight Leg Raise Unilateral
Adductor Dynamic Stretch (Half Kneeling)
Array
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[pb_id] => 1255
[pb_session_id] => 603
[pb_template] => 1
[pb_name_it] => ALLUNGAMENTO
[pb_name] => STRETCHING
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[exercises] => Array
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[ps_id] => 603
[pper_id] => 274
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[sets] => Array
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[3995] => Array
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[pes_id] => 3995
[pes_exercise_id] => 3875
[pes_type] => 1
[pes_set] =>
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[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
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[pes_note] => SLOW
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[3876] => Array
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[ps_id] => 603
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[sets] => Array
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[pes_type] => 1
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[pes_rep_right] => 12
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[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1255
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
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)
)
[3877] => Array
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[pb_id] => 1255
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
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[3997] => Array
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[pes_type] => 1
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[pes_rep_right] => 6
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1255
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
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)
[3878] => Array
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[pe_block_id] => 1255
[pe_exercise_id] => 96
[pe_type] => 1
[pe_duration] =>
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[pb_id] => 1255
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[3998] => Array
(
[pes_id] => 3998
[pes_exercise_id] => 3878
[pes_type] => 1
[pes_set] =>
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[pes_pace] =>
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[pb_id] => 1255
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[pper_program_id] => 55
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)
)
WORKOUT
Knee Side To Side Rotation (Supine)
Toe Touch - Toes Lifted
Note
LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
Thoracic Rotation (Quadruped)
Array
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[pb_template] => 1
[pb_name_it] => MOBILITY
[pb_name] =>
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[exercises] => Array
(
[3879] => Array
(
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[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[3999] => Array
(
[pes_id] => 3999
[pes_exercise_id] => 3879
[pes_type] => 1
[pes_set] =>
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[pes_rep] =>
[pes_rep_left] => 7
[pes_rep_right] => 7
[pes_weight] =>
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[pes_rpe] =>
[pes_duration] =>
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[pes_pace] =>
[pes_note_it] =>
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[pes_order] => 1
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
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)
)
[3880] => Array
(
[pe_id] => 3880
[pe_block_id] => 1256
[pe_exercise_id] => 87
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[4000] => Array
(
[pes_id] => 4000
[pes_exercise_id] => 3880
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
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)
)
[3881] => Array
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[pe_block_id] => 1256
[pe_exercise_id] => 91
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[4001] => Array
(
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[pes_exercise_id] => 3881
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
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[pes_pace] =>
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)
[3882] => Array
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[pe_block_id] => 1256
[pe_exercise_id] => 74
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[4002] => Array
(
[pes_id] => 4002
[pes_exercise_id] => 3882
[pes_type] => 1
[pes_set] =>
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[pes_rep] => 12
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[pes_rpe] =>
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[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
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)
[3883] => Array
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[pe_block_id] => 1256
[pe_exercise_id] => 70
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[4003] => Array
(
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[pes_exercise_id] => 3883
[pes_type] => 1
[pes_set] =>
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[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => RICERCA LO STRECH COSTANTE IN DISCESA DI TUTTA LA CATENA POSTERIORE
[pes_note] => LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
[pes_order] => 1
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
)
)
)
[3884] => Array
(
[pe_id] => 3884
[pe_block_id] => 1256
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
[sets] => Array
(
[4004] => Array
(
[pes_id] => 4004
[pes_exercise_id] => 3884
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1256
[ps_id] => 603
[pper_id] => 274
[pper_program_id] => 55
)
)
)
)
)
Day 1
WARM-UP
Pidgeon Static Stretch + Alternative
Note
ADD A SMALL RAISE UNDER THE KNEE NEXT TO INCREASE STRETCHING
Adductor Dynamic Stretch (Quadruped)
Hip Flexor Dynamic Stretch
Straight Leg Raise Unilateral
Adductor Dynamic Stretch (Half Kneeling)
Array
(
[pb_id] => 1253
[pb_session_id] => 602
[pb_template] => 1
[pb_name_it] => ALLUNGAMENTO
[pb_name] => STRETCHING
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[exercises] => Array
(
[3863] => Array
(
[pe_id] => 3863
[pe_block_id] => 1253
[pe_exercise_id] => 94
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3983] => Array
(
[pes_id] => 3983
[pes_exercise_id] => 3863
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] => 60
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI UN PICCOLO RIALZO SOTTO IL GINOCCHIO AVANTI PER AUMENTARE LO STRETCHING
[pes_note] => ADD A SMALL RAISE UNDER THE KNEE NEXT TO INCREASE STRETCHING
[pes_order] => 1
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3864] => Array
(
[pe_id] => 3864
[pe_block_id] => 1253
[pe_exercise_id] => 98
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3984] => Array
(
[pes_id] => 3984
[pes_exercise_id] => 3864
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 13
[pes_rep_right] => 13
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3865] => Array
(
[pe_id] => 3865
[pe_block_id] => 1253
[pe_exercise_id] => 28
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3985] => Array
(
[pes_id] => 3985
[pes_exercise_id] => 3865
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3866] => Array
(
[pe_id] => 3866
[pe_block_id] => 1253
[pe_exercise_id] => 86
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3986] => Array
(
[pes_id] => 3986
[pes_exercise_id] => 3866
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 7
[pes_rep_right] => 7
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3867] => Array
(
[pe_id] => 3867
[pe_block_id] => 1253
[pe_exercise_id] => 96
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3987] => Array
(
[pes_id] => 3987
[pes_exercise_id] => 3867
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1253
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
)
)
WORKOUT
Knee Side To Side Rotation (Supine)
Toe Touch - Toes Lifted
Note
ADD A WEIGHT BETWEEN 2 AND 4KG TO HOLD ON YOUR HANDS TO FACILITATE STRETCHING
Thoracic Rotation (Quadruped)
Array
(
[pb_id] => 1254
[pb_session_id] => 602
[pb_template] => 1
[pb_name_it] => MOBILITY
[pb_name] =>
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[exercises] => Array
(
[3868] => Array
(
[pe_id] => 3868
[pe_block_id] => 1254
[pe_exercise_id] => 95
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3988] => Array
(
[pes_id] => 3988
[pes_exercise_id] => 3868
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 7
[pes_rep_right] => 7
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3869] => Array
(
[pe_id] => 3869
[pe_block_id] => 1254
[pe_exercise_id] => 87
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3989] => Array
(
[pes_id] => 3989
[pes_exercise_id] => 3869
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3870] => Array
(
[pe_id] => 3870
[pe_block_id] => 1254
[pe_exercise_id] => 91
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3990] => Array
(
[pes_id] => 3990
[pes_exercise_id] => 3870
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3871] => Array
(
[pe_id] => 3871
[pe_block_id] => 1254
[pe_exercise_id] => 74
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3991] => Array
(
[pes_id] => 3991
[pes_exercise_id] => 3871
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 12
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3872] => Array
(
[pe_id] => 3872
[pe_block_id] => 1254
[pe_exercise_id] => 70
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3992] => Array
(
[pes_id] => 3992
[pes_exercise_id] => 3872
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 14
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI UN PESO TRA I 2 E I 4KG DA TENERE SULLE MANI PER FAVORIRE L'ALLUNGAMENTO
[pes_note] => ADD A WEIGHT BETWEEN 2 AND 4KG TO HOLD ON YOUR HANDS TO FACILITATE STRETCHING
[pes_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
[3873] => Array
(
[pe_id] => 3873
[pe_block_id] => 1254
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
[sets] => Array
(
[3993] => Array
(
[pes_id] => 3993
[pes_exercise_id] => 3873
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1254
[ps_id] => 602
[pper_id] => 273
[pper_program_id] => 55
)
)
)
)
)
Day 1
WARM-UP
Pidgeon Static Stretch + Alternative
Note
ADD A SMALL RAISE UNDER THE KNEE NEXT TO INCREASE STRETCHING
Adductor Dynamic Stretch (Quadruped)
Hip Flexor Dynamic Stretch
Straight Leg Raise Unilateral
Adductor Dynamic Stretch (Half Kneeling)
Array
(
[pb_id] => 1257
[pb_session_id] => 604
[pb_template] => 1
[pb_name_it] => ALLUNGAMENTO
[pb_name] => STRETCHING
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[exercises] => Array
(
[3885] => Array
(
[pe_id] => 3885
[pe_block_id] => 1257
[pe_exercise_id] => 94
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4005] => Array
(
[pes_id] => 4005
[pes_exercise_id] => 3885
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] => 60
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI UN PICCOLO RIALZO SOTTO IL GINOCCHIO AVANTI PER AUMENTARE LO STRETCHING
[pes_note] => ADD A SMALL RAISE UNDER THE KNEE NEXT TO INCREASE STRETCHING
[pes_order] => 1
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3886] => Array
(
[pe_id] => 3886
[pe_block_id] => 1257
[pe_exercise_id] => 98
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4006] => Array
(
[pes_id] => 4006
[pes_exercise_id] => 3886
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 13
[pes_rep_right] => 13
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3887] => Array
(
[pe_id] => 3887
[pe_block_id] => 1257
[pe_exercise_id] => 28
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4007] => Array
(
[pes_id] => 4007
[pes_exercise_id] => 3887
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3888] => Array
(
[pe_id] => 3888
[pe_block_id] => 1257
[pe_exercise_id] => 86
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4008] => Array
(
[pes_id] => 4008
[pes_exercise_id] => 3888
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 7
[pes_rep_right] => 7
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3889] => Array
(
[pe_id] => 3889
[pe_block_id] => 1257
[pe_exercise_id] => 96
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4009] => Array
(
[pes_id] => 4009
[pes_exercise_id] => 3889
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1257
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
)
)
WORKOUT
Knee Side To Side Rotation (Supine)
Toe Touch - Toes Lifted
Note
ADD A WEIGHT BETWEEN 2 AND 4KG TO HOLD ON YOUR HANDS TO FACILITATE STRETCHING
Thoracic Rotation (Quadruped)
Array
(
[pb_id] => 1258
[pb_session_id] => 604
[pb_template] => 1
[pb_name_it] => MOBILITY
[pb_name] =>
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[exercises] => Array
(
[3890] => Array
(
[pe_id] => 3890
[pe_block_id] => 1258
[pe_exercise_id] => 95
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4010] => Array
(
[pes_id] => 4010
[pes_exercise_id] => 3890
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 7
[pes_rep_right] => 7
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3891] => Array
(
[pe_id] => 3891
[pe_block_id] => 1258
[pe_exercise_id] => 87
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4011] => Array
(
[pes_id] => 4011
[pes_exercise_id] => 3891
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3892] => Array
(
[pe_id] => 3892
[pe_block_id] => 1258
[pe_exercise_id] => 91
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4012] => Array
(
[pes_id] => 4012
[pes_exercise_id] => 3892
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3893] => Array
(
[pe_id] => 3893
[pe_block_id] => 1258
[pe_exercise_id] => 74
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4013] => Array
(
[pes_id] => 4013
[pes_exercise_id] => 3893
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 12
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3894] => Array
(
[pe_id] => 3894
[pe_block_id] => 1258
[pe_exercise_id] => 70
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4014] => Array
(
[pes_id] => 4014
[pes_exercise_id] => 3894
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 14
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI UN PESO TRA I 2 E I 4KG DA TENERE SULLE MANI PER FAVORIRE L'ALLUNGAMENTO
[pes_note] => ADD A WEIGHT BETWEEN 2 AND 4KG TO HOLD ON YOUR HANDS TO FACILITATE STRETCHING
[pes_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
[3895] => Array
(
[pe_id] => 3895
[pe_block_id] => 1258
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
[sets] => Array
(
[4015] => Array
(
[pes_id] => 4015
[pes_exercise_id] => 3895
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1258
[ps_id] => 604
[pper_id] => 275
[pper_program_id] => 55
)
)
)
)
)
Day 1
WARM-UP
Pidgeon Static Stretch + Alternative
Adductor Dynamic Stretch (Quadruped)
Hip Flexor Dynamic Stretch
Note
CONSTANT GLUTE CONTRACTION FOR THE 12 REPS THEN DO ANOTHER 10 NORMAL REPS
Straight Leg Raise Unilateral
Adductor Dynamic Stretch (Half Kneeling)
Note
ADD 2" OF STOP AT THE MAXIMUM STRETCH POINT
Array
(
[pb_id] => 1247
[pb_session_id] => 599
[pb_template] => 1
[pb_name_it] => ALLUNGAMENTO
[pb_name] => STRETCHING
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[exercises] => Array
(
[3830] => Array
(
[pe_id] => 3830
[pe_block_id] => 1247
[pe_exercise_id] => 94
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3950] => Array
(
[pes_id] => 3950
[pes_exercise_id] => 3830
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] => 80
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3831] => Array
(
[pe_id] => 3831
[pe_block_id] => 1247
[pe_exercise_id] => 98
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3951] => Array
(
[pes_id] => 3951
[pes_exercise_id] => 3831
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 13
[pes_rep_right] => 13
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3832] => Array
(
[pe_id] => 3832
[pe_block_id] => 1247
[pe_exercise_id] => 28
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3952] => Array
(
[pes_id] => 3952
[pes_exercise_id] => 3832
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => CONTRAZIONE GLUTEA COSTANTE PER LE 12 RIPETIZIONI POI FARNE ALTRE 10 REPS NORMALI
[pes_note] => CONSTANT GLUTE CONTRACTION FOR THE 12 REPS THEN DO ANOTHER 10 NORMAL REPS
[pes_order] => 1
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3829] => Array
(
[pe_id] => 3829
[pe_block_id] => 1247
[pe_exercise_id] => 86
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3953] => Array
(
[pes_id] => 3953
[pes_exercise_id] => 3829
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3833] => Array
(
[pe_id] => 3833
[pe_block_id] => 1247
[pe_exercise_id] => 96
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3954] => Array
(
[pes_id] => 3954
[pes_exercise_id] => 3833
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI 2" DI FERMO NEL MASSIMO PUNTO DI STRETCHING
[pes_note] => ADD 2" OF STOP AT THE MAXIMUM STRETCH POINT
[pes_order] => 1
[pb_id] => 1247
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
)
)
WORKOUT
Knee Side To Side Rotation (Supine)
Thread The Needle
Note
ADD AN ELASTIC THAT PULLS INWARDS TO ACCENTUATE THE STRETCH AND ADD DIFFICULTY IN EXTERNAL ROTATION
Toe Touch - Toes Lifted
Note
LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
Thoracic Rotation (Quadruped)
Array
(
[pb_id] => 1248
[pb_session_id] => 599
[pb_template] => 1
[pb_name_it] => MOBILITY
[pb_name] =>
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[exercises] => Array
(
[3835] => Array
(
[pe_id] => 3835
[pe_block_id] => 1248
[pe_exercise_id] => 95
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3955] => Array
(
[pes_id] => 3955
[pes_exercise_id] => 3835
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 9
[pes_rep_right] => 9
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3840] => Array
(
[pe_id] => 3840
[pe_block_id] => 1248
[pe_exercise_id] => 87
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3956] => Array
(
[pes_id] => 3956
[pes_exercise_id] => 3840
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3836] => Array
(
[pe_id] => 3836
[pe_block_id] => 1248
[pe_exercise_id] => 91
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3957] => Array
(
[pes_id] => 3957
[pes_exercise_id] => 3836
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI UN ELASTICO CHE TI TIRA VERSO L'INTERNO PER ACCENTUARE LO STRETCH E AGGIUNGERE DIFFICOLTà NELLA ROTAZIONE ESTERNA
[pes_note] => ADD AN ELASTIC THAT PULLS INWARDS TO ACCENTUATE THE STRETCH AND ADD DIFFICULTY IN EXTERNAL ROTATION
[pes_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3834] => Array
(
[pe_id] => 3834
[pe_block_id] => 1248
[pe_exercise_id] => 74
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3958] => Array
(
[pes_id] => 3958
[pes_exercise_id] => 3834
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 14
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3837] => Array
(
[pe_id] => 3837
[pe_block_id] => 1248
[pe_exercise_id] => 70
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3959] => Array
(
[pes_id] => 3959
[pes_exercise_id] => 3837
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 14
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => RICERCA LO STRECH COSTANTE IN DISCESA DI TUTTA LA CATENA POSTERIORE
[pes_note] => LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
[pes_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
[3838] => Array
(
[pe_id] => 3838
[pe_block_id] => 1248
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
[sets] => Array
(
[3960] => Array
(
[pes_id] => 3960
[pes_exercise_id] => 3838
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1248
[ps_id] => 599
[pper_id] => 271
[pper_program_id] => 55
)
)
)
)
)
Day 1
WARM-UP
Pidgeon Static Stretch + Alternative
Adductor Dynamic Stretch (Quadruped)
Hip Flexor Dynamic Stretch
Note
CONSTANT GLUTE CONTRACTION FOR THE 12 REPS THEN DO ANOTHER 10 NORMAL REPS
Straight Leg Raise Unilateral
Adductor Dynamic Stretch (Half Kneeling)
Note
ADD 2" OF STOP AT THE MAXIMUM STRETCH POINT
Array
(
[pb_id] => 1259
[pb_session_id] => 605
[pb_template] => 1
[pb_name_it] => ALLUNGAMENTO
[pb_name] => STRETCHING
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 0
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[exercises] => Array
(
[3896] => Array
(
[pe_id] => 3896
[pe_block_id] => 1259
[pe_exercise_id] => 94
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4016] => Array
(
[pes_id] => 4016
[pes_exercise_id] => 3896
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] => 80
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3897] => Array
(
[pe_id] => 3897
[pe_block_id] => 1259
[pe_exercise_id] => 98
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4017] => Array
(
[pes_id] => 4017
[pes_exercise_id] => 3897
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 13
[pes_rep_right] => 13
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3898] => Array
(
[pe_id] => 3898
[pe_block_id] => 1259
[pe_exercise_id] => 28
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4018] => Array
(
[pes_id] => 4018
[pes_exercise_id] => 3898
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => CONTRAZIONE GLUTEA COSTANTE PER LE 12 RIPETIZIONI POI FARNE ALTRE 10 REPS NORMALI
[pes_note] => CONSTANT GLUTE CONTRACTION FOR THE 12 REPS THEN DO ANOTHER 10 NORMAL REPS
[pes_order] => 1
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3899] => Array
(
[pe_id] => 3899
[pe_block_id] => 1259
[pe_exercise_id] => 86
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4019] => Array
(
[pes_id] => 4019
[pes_exercise_id] => 3899
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 8
[pes_rep_right] => 8
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => LENTO
[pes_note] => SLOW
[pes_order] => 1
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3900] => Array
(
[pe_id] => 3900
[pe_block_id] => 1259
[pe_exercise_id] => 96
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4020] => Array
(
[pes_id] => 4020
[pes_exercise_id] => 3900
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI 2" DI FERMO NEL MASSIMO PUNTO DI STRETCHING
[pes_note] => ADD 2" OF STOP AT THE MAXIMUM STRETCH POINT
[pes_order] => 1
[pb_id] => 1259
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
)
)
WORKOUT
Knee Side To Side Rotation (Supine)
Thread The Needle
Note
ADD AN ELASTIC THAT PULLS INWARDS TO ACCENTUATE THE STRETCH AND ADD DIFFICULTY IN EXTERNAL ROTATION
Toe Touch - Toes Lifted
Note
LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
Thoracic Rotation (Quadruped)
Array
(
[pb_id] => 1260
[pb_session_id] => 605
[pb_template] => 1
[pb_name_it] => MOBILITY
[pb_name] =>
[pb_repeat] => 3
[pb_duration] =>
[pb_area] => 1
[pb_order] => 1
[pbt_id] => 1
[pbt_handle] => free
[pbt_name_admin] => Libero
[pbt_name_it] => Libero
[pbt_name] => Libero
[pbt_descr_it] =>
[pbt_descr] =>
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[exercises] => Array
(
[3901] => Array
(
[pe_id] => 3901
[pe_block_id] => 1260
[pe_exercise_id] => 95
[pe_type] => 1
[pe_duration] =>
[pe_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4021] => Array
(
[pes_id] => 4021
[pes_exercise_id] => 3901
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 9
[pes_rep_right] => 9
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3902] => Array
(
[pe_id] => 3902
[pe_block_id] => 1260
[pe_exercise_id] => 87
[pe_type] => 1
[pe_duration] =>
[pe_order] => 2
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4022] => Array
(
[pes_id] => 4022
[pes_exercise_id] => 3902
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 12
[pes_rep_right] => 12
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3903] => Array
(
[pe_id] => 3903
[pe_block_id] => 1260
[pe_exercise_id] => 91
[pe_type] => 1
[pe_duration] =>
[pe_order] => 3
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4023] => Array
(
[pes_id] => 4023
[pes_exercise_id] => 3903
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => AGGIUNGI UN ELASTICO CHE TI TIRA VERSO L'INTERNO PER ACCENTUARE LO STRETCH E AGGIUNGERE DIFFICOLTà NELLA ROTAZIONE ESTERNA
[pes_note] => ADD AN ELASTIC THAT PULLS INWARDS TO ACCENTUATE THE STRETCH AND ADD DIFFICULTY IN EXTERNAL ROTATION
[pes_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3904] => Array
(
[pe_id] => 3904
[pe_block_id] => 1260
[pe_exercise_id] => 74
[pe_type] => 1
[pe_duration] =>
[pe_order] => 4
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4024] => Array
(
[pes_id] => 4024
[pes_exercise_id] => 3904
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 14
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3905] => Array
(
[pe_id] => 3905
[pe_block_id] => 1260
[pe_exercise_id] => 70
[pe_type] => 1
[pe_duration] =>
[pe_order] => 5
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4025] => Array
(
[pes_id] => 4025
[pes_exercise_id] => 3905
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] => 14
[pes_rep_left] =>
[pes_rep_right] =>
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] => RICERCA LO STRECH COSTANTE IN DISCESA DI TUTTA LA CATENA POSTERIORE
[pes_note] => LOOK FOR THE CONSTANT DOWNHILL STRECH OF THE ENTIRE REAR CHAIN
[pes_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
[3906] => Array
(
[pe_id] => 3906
[pe_block_id] => 1260
[pe_exercise_id] => 92
[pe_type] => 1
[pe_duration] =>
[pe_order] => 6
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
[sets] => Array
(
[4026] => Array
(
[pes_id] => 4026
[pes_exercise_id] => 3906
[pes_type] => 1
[pes_set] =>
[pes_set_ced] =>
[pes_rep] =>
[pes_rep_left] => 10
[pes_rep_right] => 10
[pes_weight] =>
[pes_weight_perc] =>
[pes_rpe] =>
[pes_duration] =>
[pes_recovery] =>
[pes_pace] =>
[pes_note_it] =>
[pes_note] =>
[pes_order] => 1
[pb_id] => 1260
[ps_id] => 605
[pper_id] => 276
[pper_program_id] => 55
)
)
)
)
)
