RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Glute Bridge march: x 10 rep/legs Band Pull-Aparts: x 12 reps Banded monster walk x10 reps per direction Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 2 sets Rest 30 seconds between sets Bodyweight Squats x 3 reps, slow down, fast up Push-Ups: x 3 reps , slow down, fast up Jump squat x3 plyo push up x3

Front Squat

Bench Press

Deadlift

Strict Bodyweight Pull-Up

In this section, you'll determine your strength score, an essential metric that indicates your strength level compared to other tactical athletes. While it may not directly measure job performance, having a high strength score is certainly an advantage. Follow these steps to calculate your score: Add together your 1-rep maxes (1RMs) for the bench press, front squat, and deadlift, and write down this total. Multiply the number of strict pull-ups you achieved by 10% of your body weight, and record this result. Add the two results together and divide by your body weight to get your strength score. Use the following scale to interpret your score: Poor strength levels: Men = 5, Women = 2.75 Good strength levels: Men = 5.75, Women = 3.5 Excellent strength levels: Men = 6.5+, Women = 4.25+

Foam Rolling: -Foam roll Quadriceps (1-2 minute) -Hamstring Smash (1-2 minute) -Glute smash (1-2 minute) -foam roll Upper Back/Shoulders (1 minute) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Cat cow (1 minute total) -Childs pose (1 minute total)

RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Glute Bridge march: x 10 rep/legs Band Pull-Aparts: x 12 reps Scapular pull up x10 reps Scapular push up x15 Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 2 sets Rest 30 seconds between sets Bodyweight Squats x 3 reps, slow down, fast up Push-Ups: x 3 reps , slow down, fast up Jump squat x3 plyo push up x3

Push-Up

1 x 2:00

Plank

Load= Wear duty vest and gear or a 20 pound weight vest. Protocol: 1. Do 3 minutes 25 meter shuttle sprints for max reps. Athlete must start in prone position and also drop down to the prone position every 25 meter length. 2. Rest 1 minute. 3. Repeat for three sets Score= total reps. Standards for Law Enforcement: Poor= less than 46 reps Good= 46-55 Reps Excellent= 56+ Reps

Foam Rolling: -Foam roll Quadriceps (1-2 minute) -Hamstring Smash (1-2 minute) -Pec Smash (1-2 minutes) Static Stretching: -Couch stretch + reach and rotation (30 seconds per leg) -Sciatic nerve flossing (30 seconds per leg) -Cat cow (1 minute total) -Prone scorpion (1 minute total, 30 seconds per side)

RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Banded good morning: x 20 reps Band Pull-Aparts: x 12 reps Forward walking lunge x10 reps Reverse walking lunge x10 Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: Build up Sprints: 20 meter sprint x3 sets Each set start at 70% effort and build to 90-95% speed over the course of 20 meters Rest 1:30 between sets

Run

1 x 1.5

5 Rounds for Time: 10 Burpees. 10 Sandbag over shoulder 10 DB box step up Sandbag Weights: Beginner: 50–75 lbs. Intermediate: 75–100 lbs. Advanced: 100–125 lbs. Dumbbell Weights: Beginner: 15–20 lbs per dumbbell. Intermediate: 25–35 lbs per dumbbell. Advanced: 40–50 lbs per dumbbell. Step Height: 16–20 inches.

Foam Rolling: -TFL Smash (1-2 min) -Hamstring Smash (1-2 minute) -Glute Smash (1-2 minutes) Static Stretching: -Down Dog + Cobra (20 reps) -90/90 stretch (1 minute total) -Cat cow (1 minute total) -Pigeon stretch (1 minute per side)

Active Recovery 30-45 minutes of light walking, cycling, or swimming at an easy pace

20-30 minutes of targeted mobility work focusing on hips, shoulders, and ankles. Use foam rolling, static stretching, and band work MyoFasical Release: *spend 2 minutes on each muscle group -Glute Smash -TFL Smash -Foam roll lats -calf smash -Lax Ball in foot Activation: 2-3 sets -clam shells x10/side -banded shoulder external rotation x12/side -Toe walk x25 yards -heel walks x25 yards Stretch: 2 sets -Couch stretch + Reach and rotation x30-60 sec/side -Childs pose x1-2 minutes -Tibialis Anterior stretch x30 sec/side -Pigeon stretch x30 sec/side

RAMP Warm up Protocol: Raise: 2 minutes of light cardio (e.g., rower or jump rope) -then- 30 seconds each: high knees, butt kicks, and jumping jacks Activate: 2 sets Monster walks: x 10 each direction Lateral lunge: x 8 per side banded face pulls x15 reps Lateral speed skaters x4 per side Mobilize: 2 sets Lateral leg swings x8/side forward leg swings x8/side Thoracic Spine Rotation x5 per side Potentiate: 2-3 sets Rest 30 seconds between sets 25 meter farmers carry #50% of body weight per hand Broad jump x2

DB Farmer's Walk

5-10-5 Agility Test

3 x 1

Foam Rolling: -Foam roll lats (1-2 min) -Foam roll upper back (1-2 minute) -Trap Smash Smash (1-2 minutes) Static Stretching: -Child pose (1 minute) -Kneeling forearm stretch (1 minute) -Cat cow (1 minute total) -Couch stretch + Reach and rotation (1 minute per side)