19/20 - Training Session Nº35

WARM-UP: 6 x Cat to Cow 6 x 4-section breathing 6 x Cat to Cow with diaphragm stretch PREPA…

19/20 - Training Session Nº34

WARM-UP: 3 x Sun Salutation A (Surya Namskar A) 6 Rounds of Butterfly pose with diaphragm str…

19/20 - Training Session Nº33

WARM-UP: 20 x Crab reach (left & right) 20 x Scorpion stretches (left & right) 20 x R…

19/20 - Training Session Nº32

WARM-UP: 3 x World's greatest stretch: - Inchworm - High Plank - Lunge Elbow to Instep w…

19/20 - Training Session Nº31

Freediving workshop and dinner with The Gang!

19/20 - Training Session Nº30

WARM-UP: 20 x Crab reach (left & right) 20 x Scorpion stretches (left & right) 20 x R…

19/20 - Training Session Nº29

WARM-UP: 3 x World's greatest stretch: - Inchworm - High Plank - Lunge Elbow to Instep w…

19/20 - Training Session Nº28

WARM-UP: 2 Rounds of: 6 x Standing chest and back stretch 6 x Standing side bend 6 x Standin…

19/20 - Training Session Nº27

WARM-UP: 4 Rounds of: 2 x 15"" Marichi's pose left 2 x 15"" Seated Fo…

19/20 - Training Session Nº26

WARM-UP: TABATA: - Flutter Kick - High plank with alternate leg extension - Hollow rock hold…

19/20 - Training Session Nº25

WARM-UP: Lotus 3D stretch 2 rounds of: 30" Down Dog stretch with diaphragm stretch 30&q…

19/20 - Training Session Nº24

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

19/20 - Training Session Nº23

WARM-UP: 2 Rounds of: 8 x Down dog to up dog 8 x Nadi shodan with diaphragm stretch 8 x Pack…

19/20 - Training Session Nº22

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

19/20 - Training Session Nº21

WARM-UP: 2 Rounds of: 6 x Triagle pose left and right 6 x Toracic mobility 5 x Standing diap…

19/20 - Training Session Nº20

WARM-UP: TABATA: - Flutter Kick - Single leg glute bridge (left & right) - Arch hold P…

19/20 - Training Session Nº19

WARM-UP: TABATA: - Flutter Kick - Single leg glute bridge (left & right) - Arch hold 2…

19/20 - Training Session Nº18

WARM-UP: 2 Rounds of: 10 x Cat to camel pose 4 x Plough pose to wide seated forward bend 6 x…

19/20 - Training Session Nº17

WARM-UP: 6 Rounds of Lotus pose 3D stretch: 2 x Sagittal plane (bend forward & back) 2 x…

19/20 - Training Session Nº16

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

19/20 - Training Session Nº15

WARM-UP: 2 Rounds of dynamic stretching: 20m Single leg kick-up 20m Walking toe touch 20m Wa…

19/20 - Training Session Nº14

WARM-UP: TABATA: - Flutter Kick - High plank with alternate leg extension - Hollow rock hold…

19/20 - Training Session Nº13

WARM-UP: 2 Rounds of: 20m x Baby walk 20m x Bear walk 20m x Inchworm with diaphragm stretch …

19/20 - Training Session Nº12

WARM-UP: 2 Rounds of: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to u…

19/20 - Training Session Nº11

WARM-UP: 2 Rounds of: 6 x Cat to cow 6 x Up dog to Extended Child's 6 x Chest stretch to…

19/20 - Training Session Nº10

WARM-UP: 2 Rounds of: 10 x Cat to camel pose 4 x Plough pose to wide seated forward bend 6 x…

19/20 - Training Session Nº9

WARM-UP: TABATA: - Flutter Kick - Single leg glute bridge (left & right) - High plank w…

19/20 - Training Session Nº8

WARM-UP: 2 Rounds of: 8 x Sub neutral breathing 6 x 4-section breathing with diaphragm stretc…

19/20 - Training Session Nº7

WARM-UP: 2 Rounds of: 10 x Spiderman lunge with elbow to ankle hold 4 x 15” Pyramid with arms…

19/20 - Training Session Nº6

WARM-UP: 3 Rounds of: 2 x Crescent Lunge 2 x Revolved Crescent Lunge 2 x Revolved Crescent L…

19/20 - Training Session Nº5

WARM-UP: 2 Rounds of: 6 x Cat to Cow 6 x Down dog to up dog with diaphragm stretch 5 x Seate…

19/20 - Training Session Nº4

WARM-UP: 2 Rounds of: 20m x Bear walk 7 x Down dog to up dog with diaphragm stretch PREPARA…

19/20 - Training Session Nº3

WARM-UP: 2 Rounds of: 8 x Standing chest stretch 8 x Standing side bend 8 x Standing diaphra…

19/20 - Training Session Nº2

WARM-UP: 2 Rounds of: 8 x Active Samson 8 x Dynamic Inch Worm with diaphragm stretch PREPAR…

19/20 - Training Session Nº1

WARM-UP: 2 Rounds of: 10 x Scorpion stretches (left & right) 10 x Reversed scorpion stret…

2019 - Regional Individual - RESULTADOS

ÉLVIO SANTANA E A.D.N. DA PONTA DO SOL VENCEM OPEN REGIONAL DE PESCA SUBMARINA DA MADEIRA 2019.…

18/19 - Training Session Nº147

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT & Spea…

18/19 - Training Session Nº146

WARM-UP: 2 Rounds of: 5 x Spiderman lunge with elbow to ankle & reach 5 x Down dog to up …

18/19 - Training Session Nº145

WARM-UP: 2 Rounds of: 10 x Fire breathing 5 x Cat to Cow 5 x Down dog to up dog PREPARATIO…

18/19 - Training Session Nº144

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT & Spea…

18/19 - Training Session Nº143

WARM-UP: 2 Rounds of: 12 x Spiderman lunge & reach 12 x Scorpion stretches (left & ri…

18/19 - Training Session Nº142

WARM-UP: 2 Rounds of: 6 x Cat to Cow 6 x Down dog to up dog with diaphragm stretch 5 x Seat…

18/19 - Training Session Nº141

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT Reis Magos…

18/19 - Training Session Nº140

WARM-UP: 2 Rounds of: 6 x Triagle pose left and right 6 x Toracic mobility 5 x Standing diap…

18/19 - Training Session Nº139

WARM-UP: 3 x World's greatest stretch PREPARATION or MAIN SET: 2 x DYN @ 2'00" …

18/19 - Training Session Nº138

WARM-UP: World's Greatest Stretch 6 x Up dog to down dog 8 x Cat to cow PREPARATION or …

18/19 - Training Session Nº137

WARM-UP: World's Greatest Stretch 6 x Up dog to down dog 8 x Cat to cow PREPARATION or …

18/19 - Training Session Nº136

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT increasing…

18/19 - Training Session Nº135

WARM-UP: 3 Rounds (left & right) of: - Triangle - Revolved Triangle - Crescent Lunge - …

18/19 - Training Session Nº134

WARM-UP: 2 Rounds of: 6 x Standing chest stretch 6 x Standing side bend 6 x Standing diaphr…

18/19 - Training Session Nº133

WARM-UP: 2 Rounds of: 20m x Bear walk 20m x Inchworm with diaphragm stretch PREPARATION or …

18/19 - Training Session Nº132

WARM-UP: 2 Rounds of: 30" Spiderman lunge with elbow to ankle hold 30" Sleeping Swa…

18/19 - Training Session Nº131

WARM-UP: 4 Rounds of: 5 x Cat to Cow 5 x Box with Arm Extension 1 x 10" Extendend lotus…

2019 - Regional Individual - ANÚNCIO

18/19 - Training Session Nº130

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT increasing…

18/19 - Training Session Nº129

WARM-UP: 2 Rounds of: 4 x Plough pose to wide seated forward bend 6 x Down dog with diaphragm…

18/19 - Training Session Nº128

WARM-UP: 2 Rounds of: 6 x Standing chest stretch 6 x Standing side bend 6 x  Standing diaphr…

18/19 - Training Session Nº127

WARM-UP: 8 x Single leg glute bridge (left) 8 x Single leg glute bridge (right) 8 x Up Dog to…

18/19 - Training Session Nº126

WARM-UP: At ease PREPARATION or MAIN SET: Divespot: NRP Afonso Cerqueira F488, #cabogirao, #…

18/19 - Training Session Nº125

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

18/19 - Training Session Nº124

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

18/19 - Training Session Nº123

WARM-UP: 2 Rounds of: 6 x Cat to cow 6 x Up dog to Extended Child's 6 x Chest stretch t…

18/19 - Training Session Nº122

WARM-UP: 2 Rounds of: 5 x Cat to cow 5 x Up dog to Extended Child's 5 x Chest stretch to…

18/19 - Training Session Nº121

Spearfishing Session @ Toco, Funchal

18/19 - Training Session Nº120

WARM-UP: TABATA: Flutter kick / High plank leg extension PREPARATION or MAIN SET: 4 x 50m Je…

18/19 - Training Session Nº119

WARM-UP: 1 x World's Greatest Stretch 1 x World's Greatest Stretch with diaphragm stre…

18/19 - Training Session Nº118

WARM-UP: 10 x Cat to camel pose 2 Rounds of: 6 x Plough to Seated forward bend with diaphragm…

Relatório de Caracterização do Espaço Marítimo da Madeira

O território marítimo sob jurisdição da Região Autónoma da Madeira, estende-se desde as linhas d…

18/19 - Training Session Nº117

WARM-UP: Sun salutation A PREPARATION or MAIN SET: 2 x DYN Slow Motion @ 2'00" 2 x…

18/19 - Training Session Nº116

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

18/19 - Training Session Nº115

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT increasing…

18/19 - Training Session Nº114

WARM-UP: TABATA: - Flutter Kick - High plank with alternate leg extension PREPARATION or MA…

18/19 - Training Session Nº113

WARM-UP: 2 x Lotus Pose 3D Stretch 2 x Lotus Pose 3D Stretch with diaphragm stretch PREPARAT…

18/19 - Training Session Nº112

WARM-UP: 20 x Scorpion stretch 20 x Reverse scorpion stretch 10 x Seated forward bend with di…

18/19 - Training Session Nº111

WARM-UP: 12 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

18/19 - Training Session Nº110

WARM-UP: 2 x 10 Reverse step lunge to toe touch 8 x 10" Seated Forward Fold to Upward Pla…

18/19 - Training Session Nº109

WARM-UP: Mobility & Stretching @ ease MAIN PART: Freediving and underwater photo shootin…

18/19 - Training Session Nº108

WARM-UP: 8 Rounds, 2" each pose, of: - Corpse - Wind Removing - Corpse - Bridge - Cor…

18/19 - Training Session Nº107

WARM-UP: 8 x Spiderman lunge with elbow to ankle & reach 8 x Down dog to up dog with diaph…

18/19 - Training Session Nº106

WARM-UP: 3 x Sun salutaion A PREPARATION or MAIN SET: 15m Jerrycan Push + 15m DYN @ 2'00…

18/19 - Training Session Nº105

WARM-UP: 8 x Seated forward bend to chest stretch 8 x Seated wide forward bend to side bend 4…

18/19 - Training Session Nº104

WARM-UP: At each round: - packing before breath-hold - diaphragm stretch after breath-hold 2…

18/19 - Training Session Nº103

WARM-UP: 8 x Seated forward bend with diaphragm stretch to chest stretch PREPARATION or MAIN …

18/19 - Training Session Nº102

WARM-UP: 10 Rounds, 2" each pose, of: - Corpse - Wind Removing - Corpse - Bridge - Co…

18/19 - Training Session Nº101

WARM-UP: 8 rounds: - Chair hand on the knees with diaphragm stretch to - Gorila pose with di…

18/19 - Training Session Nº100

WARM-UP: 20m Mobility: - Inchworm - Spiderman lunge with elbow to ankle & reach 4 x Cre…

18/19 - Training Session Nº99

WARM-UP: Mobility & Stretching @ ease PREPARATION or MAIN SET: Freediving CWT increasing…

18/19 - Training Session Nº98

WARM-UP: 6 Rounds of the following sequence: - Plank - Spiderman Lunge - Lunge with Arm Exte…

18/19 - Training Session Nº97

WARM-UP: TABATA 1 - Flutter kick / One Leg Glute Bridge TABATA 2 - Down Dog / Up Dog PREPARA…

18/19 - Training Session Nº96

WARM-UP: 3 x Sun salutatiuon A PREPARATION or MAIN SET: 4 x DYN @ ease 1 x DYN for Personal…

18/19 - Training Session Nº95

WARM-UP: 10 x Spiderman lunge with elbow to ankle & reach 10 x Down dog to up dog with dia…

18/19 - Training Session Nº94

WARM-UP: TABATA: - Flutter kick - Right Spiderman lunge with elbow to ankle & reach - Le…

18/19 - Training Session Nº93

WARM-UP: 10 x Scorpion stretches (left & right) 10 x Reversed scorpion stretches (left &am…