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Week 3: 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:

A1) Barbell Push Press— 7×4

A2) Neutral Grip Pull-up— 7×4

B1) 1-arm Cable Rotational Row— 4×10/side

B2) 1-arm DB Bench Press— 4×8/side

C1) Cable External Rotation – Arm Adducted— 3×12/side

C2) Stability Ball Roll Out— 3×12

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.

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

Week 3: 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:

8 sets:

10 burpee’s (quick)

Row 250 m

rest walk 90 sec b/t sets

Post-Workout

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

Week 3: 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:

A1) Overhead Barbell Squat— 4×8

A2) Clap Push-up— 4×5

B1) Barbell Forward Lunge— 5×6/side

B2) 2-Point DB Row— 4×8/side

C1) Incline Barbell Press— 4×8

C2) 1-leg Barbell RDL— 3×8/side

D) 1-arm DB Turkish Get-up— 2×4/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.

Week 2: Day 7

REST DAY!

Week 2: 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 3-hour 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 2: 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

 Strength Training:

A1) Front Box Squat— 4x(2×2),(2×4)

A2) Yoga Push-up— 4×8

B1) Speed Bench Press— 7×4

B2) Scapular Wall Slide— 4×10

C1) Snatch Grip Rack Pull— 4×6

C2) Walking DB Lunge— 3×8/side

D1) Seated Cable Row – Neutral Grip— 3×10

D2) Landmine— 3×5/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.

Week 2: 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:

10x 100m sprints @ 90%

Post-Workout

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