Legs & Lungs
First Due Fitness
Functional Fitness, First RespondersLegs & Lungs is a 6 week, 6 day a week program designed to increase leg strength/endurance and aerobic capacity. The program includes 3 full body strength training sessions as well as 3 conditioning sessions, all of which have a lower body focus. If you want legs and lungs that wont quit this is the program for you!
Prep
A
FDF Squat Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hip Flexors & Quads x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 5. Standing Box Jump 3 x 3
B
Barbell Front Squat
C1
Deadstop Barbell Row
C2
KB / DB Overhead Press
D
Dumbbell RDL
E1
Dumbbell Skull Crusher
E2
Side Plank Hold
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
Conditioning
B
Aerobic Conditioning - AMRAP 40-60
For time (40 - 60min depending on conditioning level and time available) AMRAP 25cal Air Bike 25 Step Ups (each leg) 25cal Rower/Ski Erg 25 Double Under (100 single jumps if you can't perform DUs) 25cal Assault Runner (400m run if no access to Assault Runner)
Prep
A
FDF Deadlift Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hamstrings & Calves x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Seated Box Jump 3 x 3
B
Trap Bar Deadlift
C1
Chin Up
C2
Dumbbell Bench Press
D
Bulgarian Split Squat
E1
Weighted Hip Thrust
E2
Unilateral Farmers Carry
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
Conditioning
B
Aerobic Conditioning - 3 Piece
1a. 15-20min of Air Bike/Assault Runner 1b. 15-20min of Rowing/Ski Erg 1c. 15-20min of Light Sled PowerTalk (a weight you can walk with continuously) *Feel free to substitute your machine of choice with any of the options above
Prep
A
FDF Squat Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hip Flexors & Quads x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 5. Standing Box Jump 3 x 3
B
SSB / Barbell Back Squat
C1
Deadstop Dumbbell Row
C2
Barbell Overhead Press
D
Glute-Ham Raise
E1
Dumbbell curl
E2
Ab Wheel Rollout
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
KB/DB Complex
B
Perform the following exercises in a complex fashion (no rest between movements, transition from one to the other until the entire complex is complete). 1a. 5 Double KB/DB Clean 1b. 5 Double KB/DB Squat 1c. 5 Double KB/DB Press 1d. 5 Double KB/DB Clean 1e. 5 Double KB/DB Squat Rest 90-120s x5 Rounds
Conditioning
C
Aerobic Conditioning - Post Complex 2 Piece
Pick 2 pieces of cardio equipment & perform 10-20min of steady state "conversational style" work on each. 1a. 10-20min of Air Bike/Assault Runner 1b. 10-20min Rower/Ski Erg *feel free to substitute your machine of choice
Jacob Auzenne
I'm a First Responder with 15+ years of personal training experience. From profession athletes to everyday athletes, I've helped clientele of all backgrounds become stronger, healthier and perform better.
