Prometheus Strength and Rehab
Tactical / MilitaryLeave nothing in the tank. This APRE (auto regulatory progressive resistance exercise) program adapts to your daily readiness instead of rigid percentages. Push to failure on key sets, while accessory work sharpens grip, aerobic capacity and load carriage.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Side Lying Rolling on Hips
1 x 1:30
A2
Side Lying Rolling on Lats
1 x 1:30
B1
Single Leg Pogo Hops
2 x 20
B2
Lateral Line Jumps
2 x 20
B3
Band Assist Jumps
2 x 6
B4
Side Plank with Leg Lift
2 x 20
C
Back Squat
10, 10, _ , _
D1
Front Foot Elevated Split Squats
4 x 20 @ 40 lb
D2
Single Leg RDL
4 x 20
E1
Leg Extension
4 x 12
E2
Lying Leg Curl
4 x 12
F1
banded good morning
2 x 100
F2
Calf Raise
2 x 60
F3
Anterior Tib Raises
2 x 50
A1
Side Lying Rolling on Hips
2 x 1:30
A2
Side Lying Rolling on Lats
2 x 1:30
B1
Open Book Stretch
2 x 6
B2
PNF Lat Stretch
2 x 2
B3
Banded ER (faster pace)
2 x 40
C
Pull-Up
3, 5, _ , _
D1
Alternating Biceps Curl
4 x 24 @ 25 lb
D2
Rolling Triceps Extensions on the Floor
4 x 12 @ 50 lb
E
Incline DB Bench Press
20, 5, 5, 5, 5, 5, 5 @ 40 lb
F1
Single Arm Row and Reach
2 x 40
F2
Banded Triceps Extension
2 x 100
Circuit
G
500 m row in less than 1:50 rest 90 sec control your breathing 500 m row in less than 1:50 rest 90 sec ... continue for 5 rounds- note if unable to hit the 1:50 limit bump down to 2:00 next week and add a 6th round. If 1:50 is too easy shoot for 1:40 next week for all 5 rounds.
A
Incline Walk
A1
Inverted Breathing with Toe Touch
2 x 5
A2
Side Lying Rolling on Hips
2 x 1:30
A3
Side Lying Rolling on Lats
2 x 1:30
B1
Single Leg Pogo Hops
2 x 20
B2
Pallof Press
2 x 20
B3
Band Resisted Deadbug
2 x 16
B4
Side Plank with Leg Lift
2 x 20
C
Trap Bar Deadlift
10, 10, _ , _
D1
Bulgarian Split Squats
4 x 20 @ 40 lb
D2
Lateral Step Down with Plate Reach
4 x 20 @ 10 lb
E1
Banded Hamstring Curls
2 x 100
E2
Lateral Band Walk
2 x 3
E3
Anterior Tib Raises
2 x 50
A1
Side Lying Rolling on Hips
1 x 1:30
A2
Side Lying Rolling on Lats
1 x 1:30
B1
Better Band Pull Apart
2 x 6
B2
PNF Lat Stretch
2 x 2
B3
Banded ER (faster pace)
2 x 60
C
Bench Press
10, 10, _ , _
D1
Single Arm DB Row (tripod Stance)
4 x 24 @ 50 lb
D2
Alternating DB Arnold Press
4 x 24 @ 25 lb
E
Seated Cable High Row
20, 5, 5, 5, 5, 5, 5, 5, 5, 5
F1
Half Kneeling Chops with rope
2 x 40
F2
Back Extension
2 x 15
F3
Triceps Push Down
2 x 10
Circuit
G
Assault Bike 30 sec max effort- keep note of the calories you hit get right into 60 sec plank- try to decrease your breathing rate in the stressed out position. Own the position and control your breath then back to the assault bike- try to hit the same calories you hit the first time around. (try not to fall off from the original number you hit) then into a side plank on the right side- again control your breathing and slow down your breath cycles then back to the bike 30 sec on then side plank the other side. take a 2 min break Repeat this 3 times Goal is to for more than 80% of the calories from the first round to the last round at the end of 3 sets. Ideally decreasing the drop in power output over the course of the workout.
A
Incline Walk
