Week 8: Day 5

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side

Conditioning:

Circuit Training– Perform exercise routine for 100 reps then rest and move onto next exercise. Complete only 1 round.

A1) Prisoner Squats— 100 reps then rest for 120s

A2) DB Push Press— 100 reps then rest for 120s

A3) Dumbbell Romanian Deadlift— 100 reps then rest for 120s

A4) Chest-Supported Row – Neutral Grip— 100 reps then rest for 120s

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that’s allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.

Week 8: Day 4

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Conditioning:

SLR 8 mile

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 8: Day 3

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side
Conditioning:

Super Set Training– 60-90s sec rest when finished w/ pairings. Perform 3 sets.

A1) Pull-up— 8

A2) Squat Thruster— 15

B1) Side Bridge w/ Leg Abduction— 10/side

B2) DB Swings— 15

C1) Decline Bench Press–15

C2) Cable External Rotation – Arm Adducted— 12/side

D1) Barbell Squat— 15

D2) DB Bench Hamstring Curl— 15

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that you can ONLY complete the desired number of repetitions.

Week 8: Day 2

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Conditioning:

Run 400 m @ 90% effort; walk rest 3 min x 6

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 8: Day 1

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side

Conditioning:

Super Set Training– 60-90s sec rest when finished w/ pairings. Perform 6 sets.

A1) DB Step-up to Balance— 8/side

A2) Bent-over Barbell Row- Prone Grip— 10

B1) 1-arm DB Push Press— 6/side

B2) Stability Ball Crunches— 15

C1) Front Squat to Push Press to Overhead Reverse Lunge— 5/side

C2) Burpee— 8

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that’s approximately 65% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%.

Week 7: Day 7

REST DAY!

Week 7: Day 6

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Conditioning:

Perform a 16 mile ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water

Week 7: Day 5

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

Mobilization:

1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side

Conditioning:

Circuit Training– Perform exercise for 2 minutes then rest and move onto next exercise. Complete 3 rounds total.

A1) Barbell Deadlift— 2 minutes then rest for 90s

A2) Hand Switch w/ Push-up— 2 minutes then rest for 90s

A3) Barbell Squat— 2 minutes then rest for 90s

A4) Standing Forward Cable Lat Extension— 2 minutes then rest for 180s

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition (if needed).
• Eat real food!

Notes:

Use enough weight/resistance that’s approximately 25% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2-minute period.