Week 6: 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:

Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side

Rocking Ankle Mobilization x8/side

Squat to Stand w/ Overhead Reach x5/side

Scapular Wall Slide x10

Walking Spiderman with Hip Lift x5/side

Conditioning:

Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6

A1) Hand Switch w/ Push-up— 6/side

A2) Neutral Grip Pull-up— 6

A3) Medicine Ball Overhead Squat— 12

A4) DB Bulgarian Split Squat from Deficit— 8/side

A5) DB Suitcase Deadlift w/ Platform— 10/side

A6) DB Swings— 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.

If you cannot perform a Pull-up then use a band, box, or machine for assistance.

Week 6: 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:

Row Intervals:

30 sec @ hard effort

walk rest 30 sec x 6

Post-Workout

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

Week 6: 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:

Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side

Rocking Ankle Mobilization x8/side

Squat to Stand w/ Overhead Reach x5/side

Scapular Wall Slide x10

Walking Spiderman with Hip Lift x5/side

Conditioning:

Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6

A1) Alternating DB Bench Press— 12/side

A2) Bent Over DB Rows— 12

A3) DB Step-up to Balance— 12/side

A4) DB Cuban Press— 8-10

A5) DB Deadlift From The Floor— 12

A6) Prone Bridge Arm March— 30s

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 5: Day 7

REST DAY!

Week 5: 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 10-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 5: 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:

Feet-Elevated Scap Push-up x8/side

Lateral Band Walks x8/side

Knee-Break Ankle Mobilization x8

Glute Wall March Iso Hold x4/30s side

Overhead Lunge Walk x6/side

Conditioning:

A1) Broad Jump— 6×5

A2) Knee-Break Ankle Mobilization— 5×8

B) Barbell Sumo Deadlift— 6×4

C1) Close-Grip Push-up— 4×25

C2) Pull-up— 6×5

D) Ab Wheel Iso Hold— 3×4(15s/hold)

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition within 1 hour.
• Eat real food!

Notes:

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

Week 5: 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:

4 sets:

Jump Rope for 1min

Burpees x10

Row 300m

Rest walk 90s

Repeat.

Post-Workout

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

Week 5: 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:

Feet-Elevated Scap Push-up x8/side

Lateral Band Walks x8/side

Knee-Break Ankle Mobilization x8

Glute Wall March Iso Hold x4/30s side

Overhead Lunge Walk x6/side

Conditioning:

A) Front Box Squat— 6×6

A2) Scapular Wall Slide— 5×8

B) Barbell Good-morning— 4×6

C1) Close-Grip Bench Press— 3×10

C2) 1-arm DB Turkish Get-up— 3×4/side

D1) 1-arm Cable Rotational Row— 3×10/side

D2) Cable External Rotation at 90°— 3×12/side

Post-Workout

• Cool down stretch and foam roll after exercising
• Consume water
• Consume post-workout nutrition within 1 hour.
• Eat real food!

Notes:

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