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<h2>Examine or download all the files you need   <a href="/files/OrganicoLifted1.1.pdf" download><i class="fa fa-download" aria-hidden="true"></i></a></h2>

<br />
<p>	
	This webpage is meant for those who already are part of this group, because I set a personal schedule up for each one of them,
	 so they need to get the links to the tutorial (not made by me, just collected on YouTube) and the Keys for understanding the schedules, which I give here on the website.</p>
<p>	If you want to join us contact me on the specific webpage.
</p> 

<div id="accordion" role="tablist" aria-multiselectable="true">
  <div class="card">
    <div class="card-header" role="tab" id="headingOne">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseOne" aria-expanded="true" aria-controls="collapseOne">
         <h3><i class="fa fa-key" aria-hidden="true"></i> The keys for the schedules <a href="/files/Keys-ITA.pdf" download><i class="fa fa-download" aria-hidden="true"></i></a></h3>  
      </h5>
    </div>

    <div id="collapseOne" class="collapse" role="tabpanel" aria-labelledby="headingOne">
      <div class="card-block">
        <table name="keys">
	<tr>
		<th>DEC/DECLINE</th>
		
		<td>Ogni esercizio con scritto DECLINE è semplicemente uguale
			all'esercizio base ma con i piedi su un rialzo come una sedia.
			Ad esempio Decline push ups = push ups classiche con i piedi su un
			rialzo.
		</td>
	</tr>
	<tr>
		<th>JUMP/CLAP</th>
		
		<td>Ogni esercizio con scritto JUMP o CLAP è uguale all'esercizio base
			ma con un salto nel caso di JUMP o una
			spinta con le braccia seguita da un battito di mani nel caso di CLAP.
			</td>
	</tr>
	<tr>
		<th>PIRAMIDALE</th>
		
		<td>Ogni esercizio con scritto PIRAMIDALE si svolge partendo da 1
			ripetizione dell'esercizio, poi fare pochi
			secondi di pausa e fare 2 ripetizioni di nuovo qualche secondo e poi 3
			rep, e cosi via. Si va avanti fino a quando si
			riesce, se si arriva da esempio a 5 ripetizioni di fila si ci ferma, si fa
			una pausa un po più lunga e poi si fa la strada
			inversa di nuovo fino ad 1. E' un ottimo metodo per migliorare molto
			in un esercizio.
		</td>
	</tr>
	<tr>
		<th>WEI/WEIGHTED</th>
		
		<td>Per Weighted si intende l'esericizio base con l'aggiunta di un peso. Se
			non si dispone di una cintura da sollevamento
			o dischi in ghisa va più che bene uno zaino con dentro libri o
			qualunque peso. La scelta del peso deve permettervi di affrontare la 
			serie mantenendo un'esecuzione perfetta. Con il passare delle settimane sta 
			a voi aumentare il peso in base a come ce la fate.
		</td>
	</tr>
	<tr>
		<th>SUPERSET</th>
		
		<td>La dicitura (x+y)x N come ad esempio (8+10)x3 è la dicitura dei
			superset, ovvero 2 esercizi contrapposti fatti di fila
			senza pausa, per poi fare una pausa più lunga tra ogni serie di
			superset (circa 1.30/2).
		</td>
	</tr>
	<tr>
		<th>PsU</th>
		
		<td>Per PsU si intende Push Up, quindi può essere accompagnato da una
			qualsiasi delle varianti dei piegamenti.
		</td>
	</tr>
	<tr>
		<th>PlU</th>
		
		<td>Per PlU si intende Pull Up, quindi può essere accompagnato da una
			qualsiasi delle varianti delle trazioni.
		</td>
	</tr>
	<tr>
		<th>R/Ring</th>
		
		<td>L’esercizio classico che viene però eseguito sugli anelli, spesso
			l’esecuzione può cambiare, quindi controllare la lista.
		</td>
	</tr>
	<tr>
		<th>FL/Floor</th>
		
		<td>Si intende “a terra”, quindi la variante dell’esercizio eseguita a terra,
			non alla sbarra/parallele o agli anelli.
		</td>
	</tr>
	</tr>
		<tr>
		<th>Sl/Slow</th>
		
		<td>L’esercizio svolto in maniera molto più lenta del normale, con
			controllo sia nella fase positiva che soprattutto nella fase negativa.
		</td>
	</tr>
	</tr>
		<tr>
		<th>Ng/Negative</th>
		
		<td>Si intende solo al fase negativa dell’esercizio, nel caso delle trazioni
			ad esempio sarebbe la fase di discesa.
		</td>
	</tr>
	<tr>
		<th>Pos</th>
		
		<td>Si intende position, ovvero posizione, dipende da quale.
		</td>
	</tr>
	<tr>
		<th>Fl</th>
		
		<td>Front Lever
		</td>
	</tr>
	<tr>
		<th>Bl</th>
		
		<td>Back Lever
		</td>
	</tr>
		<tr>
		<th>El</th>
		
		<td>Ovvero Each Leg, quindi il numero di ripetizioni va svolto per ogni gamba
		</td>
	</tr>
		<tr>
		<th>ES</th>
		
		<td>Ovvero Each Side, quindi il numero di ripetizioni va svolto per ogni lato
		</td>
	</tr>
	</tr>
		<tr>
		<th>Progress</th>
		
		<td>Si intende una progressione, ovvero una sequenza di esercizi che hanno come scopo 
			quello di arrivare a un movimento particolarmente difficile. Ovviamente per partire cominciate 
			con l’esercizio della progressione che riuscite a tenere per almeno 10 secondi o a fare con 
			relativa tranquillità
		</td>
	</tr>	
</table>
      </div>
    </div>
  </div>
</div>
 <br />

<h3><i class="fa fa-list-alt" aria-hidden="true"></i> The list of all Exercises of my schedules <a href="/files/Exercises-ITA.pdf" download><i class="fa fa-download" aria-hidden="true"></i></a></h3>

<ul type="none"><div id="accordion" role="tablist" aria-multiselectable="true">
  <li><div class="card">
    <div class="card-header" role="tab" id="headingEight">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseEight" aria-expanded="true" aria-controls="collapseEight">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Push</h4>   </a>
      </h5>
    </div>

    <div id="collapseEight" class="collapse" role="tabpanel" aria-labelledby="headingEight">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=IODxDxX7oi4"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Diamond Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=J0DnG1_S92I"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Dips</th>
				
				<td><a href="https://www.youtube.com/watch?v=IBHDhk6QmBQ&t=57s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Chest Dips</th>
				
				<td><a href="https://www.youtube.com/watch?v=dX_nSOOJIsE"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Skull Crashers</th>
				
				<td><a href="https://www.youtube.com/watch?v=Hq0Mf8vAXu8"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>V Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=SeAamz8J5rA&t=3s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Tricep extensions</th>
				
				<td><a href="https://www.youtube.com/watch?v=VYgVTinbx_A&t "><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Spartan Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=a-CVXlMpy_s"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>Pseudo Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=C-SML6xnVkI"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			</tr>
				<tr>
				<th>Planche Lean Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=EpRd88mpM_o"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			</tr>
				<tr>
				<th>Archer Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=Ycbbf7_k7Rc"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>Clap Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=EYwWCgM198U"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>Hindu Push Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=CdH5dT12axE"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>Hanstand Push Ups</th>
				<td><a href="https://www.youtube.com/watch?v=ZQd9R9Dqvts	"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Chest flyes</th>
				<td><a href="https://www.youtube.com/watch?v=z2tTO848MOI"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>Typewriter push ups</th>
				<td><a href="https://www.youtube.com/watch?v=PjDEOkGhvD4	"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div> </li>
  
  
  
  <li><div class="card">
    <div class="card-header" role="tab" id="headingTwo">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseTwo" aria-expanded="true" aria-controls="collapseTwo">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Pull</h4>   </a>
      </h5>
    </div>

    <div id="collapseTwo" class="collapse" role="tabpanel" aria-labelledby="headingTwo">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Australian Pull Ups</th>
				
				<td><a href="https://youtu.be/Wi-URg7kBq4?t=34s"><i class="fa fa-link" aria-hidden="true"></i></a>	</td>
			</tr>
			<tr>
				<th>Australian Chin Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=DtRBTAcq6hw"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Pull Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=eGo4IYlbE5g"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Chin Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=bd_A0kDAyK4"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Neutral Pull Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=bd_A0kDAyK4"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bodyweight Bicep Curls</th>
				
				<td><a href="https://www.youtube.com/watch?v=vByJfI8acOw&t=43s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Head Bangers</th>
				
				<td><a href="https://www.youtube.com/watch?v=8UXHia2EwYo"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Negative Muscle Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=_gXECajymcY"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Skin The Cat</th>
				
				<td><a href="https://www.youtube.com/watch?v=jrGdbY58Yoo"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			</tr>
				<tr>
				<th>Ring Rows</th>
				
				<td><a href"https://www.youtube.com/watch?v=xhlReCpAE9k"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			</tr>
				<tr>
				<th>L Pull Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=K9DEd2SSVa8"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Ring Pull Ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=ESF3YdVt5RM"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div></li>
  
  
   <li> <div class="card">
    <div class="card-header" role="tab" id="headingThree">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseThree" aria-expanded="true" aria-controls="collapseThree">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Isometric Positions - Upper Body</h4>  </a> 
      </h5>
    </div>

    <div id="collapseThree" class="collapse" role="tabpanel" aria-labelledby="headingThree">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Handstand (Wall) Hold</th>
				
				<td><a href="https://www.youtube.com/watch?v=W3ESRgMORXw"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Inverted hang</th>
				
				<td><a href="https://www.youtube.com/watch?v=W3ESRgMORXw"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Front Lever Progression</th>
				
				<td><a href="https://www.youtube.com/watch?v=47tdNa07VJs"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>CSupport Position</th>
				
				<td><a href="https://www.youtube.com/watch?v=pwDJ3lP6fbo"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Back Lever Progression</th>
				
				<td><a href="https://www.youtube.com/watch?v=r_T4LtZ-bbA"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>German Hang</th>
				
				<td><a href="https://www.youtube.com/watch?v=5KaDOUeMY98"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div></li>
  
  
     <li> <div class="card">
    <div class="card-header" role="tab" id="headingFour">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseFour" aria-expanded="true" aria-controls="collapseFour">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Floor Abs</h4>   </a>
      </h5>
    </div>

    <div id="collapseFour" class="collapse" role="tabpanel" aria-labelledby="headingFour">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Crunches</th>
				
				<td><a href="https://www.youtube.com/watch?v=1V4RXxLHNCY"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Twist Crunches</th>
				
				<td><a href="https://www.youtube.com/watch?v=KGCCZ1d8HMU"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Side Plank</th>
				
				<td><a href="https://www.youtube.com/watch?v=NXr4Fw8q60o"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>V Crunches</th>
				
				<td><a href="https://www.youtube.com/watch?v=8gK_P7b8OO4"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Floor Leg Raises</th>
				
				<td><a href="https://www.youtube.com/watch?v=hXPSNR6tHBE"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Spider Plank</th>
				
				<td><a href="https://youtu.be/HVyHcalg61g"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Floor Windshield Wipers</th>
				
				<td><a href="https://www.youtube.com/watch?v=Fuccu9GFO6g"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>

			<tr>
				<th>Reverse Crunches/Leg Lifts</th>
				
				<td><a href="https://www.youtube.com/watch?v=3waKoMSctJ8"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>

			<tr>
				<th>Plank</th>
				
				<td><a href="https://www.youtube.com/watch?v=pSHjTRCQxIw"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>

			<tr>
				<th>L Sit</th>
				
				<td><a href="https://www.youtube.com/watch?v=xBucFFoFtRE"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>L sit progression</th>
				
				<td><a href="https://www.youtube.com/watch?v=iDKDW6xRa4g"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Hollow Position</th>
				
				<td><a href="https://www.youtube.com/watch?v=UQyStWLw0vU"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>

			<tr>
				<th>Mountain Climber</th>
				
				<td><a href="https://www.youtube.com/watch?v=nmwgirgXLYM"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div></li>
  
  
       <li> <div class="card">
    <div class="card-header" role="tab" id="headingFive">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseFive" aria-expanded="true" aria-controls="collapseFive">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Legs</h4>   </a>
      </h5>
    </div>

    <div id="collapseFive" class="collapse" role="tabpanel" aria-labelledby="headingFive">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Squats</th>
				
				<td><a href="https://www.youtube.com/watch?v=xfyxEaUWo3M"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Lunges</th>
				
				<td><a href="https://www.youtube.com/watch?v=7SMzPn4LGjQ"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bulgarian squats</th>
				
				<td><a href="https://www.youtube.com/watch?v=2C-uNgKwPLE"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Calf raises</th>
				
				<td><a href="https://www.youtube.com/watch?v=Tla2ScHQgu0"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Pistol squat</th>
				
				<td><a href="https://www.youtube.com/watch?v=y0iFWSqxt8M"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Assisted Pistols</th>
				
				<td><a href="https://www.youtube.com/watch?v=HRyA-zXA-9k"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Knee get ups</th>
				
				<td><a href="https://www.youtube.com/watch?v=HSpKQO6Bzzg"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Knee jumps</th>
				
				<td><a href="https://www.youtube.com/watch?v=8y_WGJGaU0M"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Box jumps</th>
				
				<td><a href="https://www.youtube.com/watch?v=hxldG9FX4j4"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div></li>
  
       <li>   <div class="card">
    <div class="card-header" role="tab" id="headingSix">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseSix" aria-expanded="true" aria-controls="collapseSix">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Bar/Ring Abs</h4>  </a> 
      </h5>
    </div>

    <div id="collapseSix" class="collapse" role="tabpanel" aria-labelledby="headingSix">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Bar Side Crunches</th>
				
				<td><a href="https://youtu.be/QaClNF3bMpY?t=10s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bar L Sit</th>
				
				<td><a href="https://www.youtube.com/watch?v=g5xc65dOSg8"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Windshield Wipers</th>
				
				<td><a href="https://youtu.be/af-20PyuwgI?t=30s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bar Full Leg Raises</th>
				
				<td><a href="https://www.youtube.com/watch?v=kYisFIRohz4"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bar Side Leg Raises</th>
				
				<td><a href="https://www.youtube.com/watch?v=lcjGVX307po&feature=youtu.be&t=5m36"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bar Half Leg Raises</th>
				
				<td><a href="https://youtu.be/lcjGVX307po?t=3m18s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Bar Sky Touches (from 3:18 to 3:19)</th>
				
				<td><a href="https://youtu.be/QaClNF3bMpY?t=3m18s"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div></li>
  
  
  
         <li> <div class="card">
    <div class="card-header" role="tab" id="headingSeven">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion" href="#collapseSeven" aria-expanded="true" aria-controls="collapseSeven">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Gym Exercises</h4>  </a> 
      </h5>
    </div>

    <div id="collapseSeven" class="collapse" role="tabpanel" aria-labelledby="headingSeven">
      <div class="card-block">
        <table name="keys">
			<tr>
				<th>Lateral Lifts</th>
				
				<td><a href="https://www.youtube.com/watch?v=6sT8LVeGVoc"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Front Lifts</th>
				
				<td><a href="https://www.youtube.com/watch?v=dJaIUoTP7Nk"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>Military Press/Lento Avanti</th>
				
				<td><a href="https://www.youtube.com/watch?v=UtXp0WMIbbU"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
			<tr>
				<th>With Elastic Band</th>
				
				<td><a href="https://www.youtube.com/watch?v=EmvJPzR-Vqw"><i class="fa fa-link" aria-hidden="true"></i></a></td>
			</tr>
		</table>

      </div>
    </div>
  </div></li>
  
  
</div> </ul>




<h3><i class="fa fa-youtube" aria-hidden="true"></i> Videos for Mobility, Stretching and Pre Workout </h3> 
<ul type="none"><div id="accordion2" role="tablist" aria-multiselectable="true">
 <li> <div class="card">
    <div class="card-header" role="tab" id="headingOne2">
      <h5 class="mb-0">
        <a data-toggle="collapse" data-parent="#accordion2" href="#collapseOne2" aria-expanded="true" aria-controls="collapseOne2">
        	
        <h4> <i class="fa fa-circle" aria-hidden="true"></i>  Shoulders Mobility</h4>
        </a>
      </h5>
    </div>

    <div id="collapseOne2" class="collapse" role="tabpanel" aria-labelledby="headingOne2">
      <div class="card-block">
      	
        <iframe width="560" height="315" src="https://www.youtube.com/embed/5E0OjBhaZMU?ecver=1" frameborder="0" allowfullscreen></iframe>
			
		<iframe width="560" height="315" src="https://www.youtube.com/embed/J44JS2SC2tc?ecver=1" frameborder="0" allowfullscreen></iframe>
      
      </div>
    </div>
 </div> </li>
  <li><div class="card">
    <div class="card-header" role="tab" id="headingTwo2">
      <h5 class="mb-0">
        <a class="collapsed" data-toggle="collapse" data-parent="#accordion2" href="#collapseTwo2" aria-expanded="false" aria-controls="collapseTwo2">
        	
          <h4> <i class="fa fa-circle" aria-hidden="true"></i>  Stretching</h4>
        </a>
      </h5>
    </div>
    <div id="collapseTwo2" class="collapse" role="tabpanel" aria-labelledby="headingTwo2">
      <div class="card-block">
      	
        <iframe width="560" height="315" src="https://www.youtube.com/embed/gMoOIAwGwgc?ecver=1" frameborder="0" allowfullscreen></iframe>
		
		<iframe width="560" height="315" src="https://www.youtube.com/embed/ZpmeZ6D8110?ecver=1" frameborder="0" allowfullscreen></iframe>
		
	  </div>
    </div>
  </div></li>
 <li><div class="card">
    <div class="card-header" role="tab" id="headingThree2">
      <h5 class="mb-0">
        <a class="collapsed" data-toggle="collapse" data-parent="#accordion2" href="#collapseThree2" aria-expanded="false" aria-controls="collapseThree2">
          <h4><i class="fa fa-circle" aria-hidden="true"></i>  Pre Workout</h4>
        </a>
      </h5>
    </div>
    <div id="collapseThree2" class="collapse" role="tabpanel" aria-labelledby="headingThree2">
      <div class="card-block">
       	<iframe width="560" height="315" src="https://www.youtube.com/embed/All6EbIU3HU?ecver=1" frameborder="0" allowfullscreen></iframe>
      </div>
    </div>
 </div></li>
</div></ul>

<br />
<br />
<i>I suggest every newbie to read the ebook of Umberto Miletto, Metodo Calishtenics. Umberto Miletto is a famous Italian
	 Personal Trainer, everyone that speaks Italian should follow his videos and tips. 
	 You can download the ebook at the following webpage: www.calisthenics.it </i>