TRVLSQD

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.

Week 7: 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 6 miles

Post-Workout

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

Week 7: 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.

A1) Dumbbell Romanian Deadlift— 3×12

A2) DB Snow Shovel— 3×10/side

B1) Incline DB Press— 3×12

B2) Single Leg Squat— 3×8/side

C1) Standing DB Scaption–3×12

C2) Split Squat— 3×12/side

D1) Elbow-Supported DB External Rotation— 3×12/side

D2) DB Pullover— 3×12

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 7: 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:

4x200n sprints @ 90% w/ 200m walking as rest between sets.

Post-Workout

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

Week 7: 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.

A1) Front Squat— 4×6

A2) Hand Switch w/ Push-up— 4×6/side

B1) DB Push Press— 3×8

B2) 1-arm DB Row— 4×8/side

C1) 2-arm DB Bulgarian Split Squat–3×8/side

C2) 1-leg DB RDL— 3×6/side

D1) Side-Lying External Rotation – Arm Propped at 30° Abduction— 3×12/side

D2) Side-Lying Bridge— 3x30s/side

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.

Use Clean Grip for Front Squat if possible.

If you cannot perform a conventional Push-up then use your knees for assistance.

Week 6: Day 7

REST DAY!

Week 6: 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 14 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 6: 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:

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) Close-Grip DB Bench Press— 15

A2) 1-arm DB Row— 10/side

A3) DB Goblet Squats— 10

A4) 1-arm, 1-leg DB RDL— 8/side

A5) Box Squat (body weight)— 15

A6) 1-leg Supine Bridge— 10/side

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.