DownRangeStrength
Features
5 sessions per week
Must use App app to view and log training
Program Training
A1
Russian KB Swing
2 x 0:30
A2
Side Plank
2 x 0:30
A3
Band Neck Extension
2 x 20
B
Trap Bar Jump
6 x 1
C
Trap Bar Deadlift
3 x 3
D
Max Effort Assault Bike
8 x 0:15 @ 9
E
Neutral Grip Pull Up
5 x 5
F
Glute-Ham Raise
3 x 8
G
Snatch Grip Shrug
3 x 20
A1
Dumbbell Bench With Feet Up
2 x 15
A2
Band Pull-Apart
2 x 20
A3
Neck Flexion Choice
2 x 20
B1
Pause Close Grip Bench
3, 3, 3, 5, 5
B2
Elbow Out Chest Supported DB Row
5 x 8
C
Neutral Grip Dumbbell Incline
4 x 12
D
Wide Grip Seated Cable Row
4 x 0:30
E
Scott Lateral Raise
3 x 10
F1
Hammer Curl With 5 Count Eccentric
5 x 4
F2
Tricep Pushdown
5 x 12
A1
Goblet Squat 1/2 1/2 Full From Bottom
2 x 0:30
A2
Elbow to Hand Plank
2 x 0:30
A3
Lateral Neck Variation
2 x 15
B
1 1/4 Front Squat
4 x 4
C
High Handle Sled Sprint
6 x 20
D
Goblet Squat
6 x 0:30
E
Band Leg Curl
3 x 30
F
Kettlebell Shrugs
2 x 50
A1
Steep Neutral Grip Dumbbell Incline
2 x 15
A2
Band Face Pull
2 x 20
A3
Banded Tricep Pushdown
2 x 20
B
Neutral Grip Dumbbell Floor Press
5 x 10
C
Neutral Grip Lat Pulldown
5 x 10
D
Dumbbell Incline 1/2 1/2 Full
4 x 6
E1
Overhead Plate Raise
1 x 8
E2
DB Lateral Raise
1 x 8
E3
Prone DB Rear Fly
1 x 8
F
PT- Standing External and Internal Rotation
2 x 8
A
Ruck or Assault Bike
1 x 0:30 @ 45 lb
B
Hammer Curl
20, 20, 8, 8, 8, 8, 8
C
DB Tricep Rollbacks
6 x 8
D
DB Bottom Half Curl
4 x 12
E
Tricep Pushdown
8 x 8
F
Band Hammer Curls
1 x 100
G
Banded Tricep Pushdown
1 x 100
