This advanced 10 week program is designed for those needing to prepare for the ACFT quickly.
This is an advanced program not due to the session difficultly, but the compression of preparation requires advanced levels of adaptability. Most will have no issues with session completion.
Pre-requisites:
-You must have already been training 4-6x per week for the past 3-5+ years
-Access to a full gym
-Low amounts of external stress
-Ability to sleep 8.5-10 hours per night
-Nutrition is already dialed in
-Willingness to do the work as prescribed
FeaturesA
Intro to RPR (Reflexive Performance Reset)
B
Reflexive Performance Reset (RPR) Warmup
C
3x NFL Strength Coach of the Year Mike Clark on RPR
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A1
Spiderman-Reach-Hamstring
1 x 5
A2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
A3
Standing T-Up Rotation
1 x 5
A4
Staggered Stance Squat
1 x 5
A5
Staggered Stance 3-Way RDL
1 x 3
A6
Lateral to Cross-Under Lunge
1 x 5
A7
Standing Dynamic Hydrant
1 x 30
B1
Jog w/Arm Circles
1 x 10
B2
Shuffle w/Arm Circles
1 x 10
B3
Carioca
1 x 10
B4
Skipping Forward w/Picking Cherries
1 x 10
C
Tuck Jump
1 x 5
D
Stability Ball Hip Patterning
1 x 10
A1
Reverse Lunge with Contralateral One Arm Band Row
1 x 0:25
A2
Reverse Lunge with Contralateral One Arm Band Row
1 x 0:25
A3
Step up with Contralateral Shoulder Press Right
1 x 0:25
A4
Step up with Contralateral Shoulder Press Right
1 x 0:25
A5
One Leg Deadlift with Contralateral Arm Row
1 x 0:25
A6
One Leg Deadlift with Contralateral Arm Row
1 x 0:25
A7
Piston Squat with Contralateral Arm Band Row
1 x 0:25
A8
Piston Squat with Contralateral Arm Band Row
1 x 0:25
A9
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A10
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A11
Step Up with Contralateral Arm Band Row
1 x 0:25
A12
Step Up with Contralateral Arm Band Row
1 x 0:25
A13
RDL with Overhead Press
1 x 0:25
A14
Close Leg RDL with Twisting Row
1 x 0:25
A15
Step up with Contralateral One Arm Band Press
1 x 0:25
A16
Step up with Contralateral One Arm Band Press
1 x 0:25
A17
One Leg RDL with Contralateral Arm Row
1 x 0:25
A18
One Leg RDL with Contralateral Arm Row
1 x 0:25
A19
Split Squat with Contralateral Shoulder Press
1 x 0:25
A20
Split Squat with Contralateral Shoulder Press
1 x 0:25
A21
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A22
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A23
RDL with Row
1 x 0:25
A24
Piston Squat with Contralateral Band Press
1 x 0:25
A25
Piston Squat with Contralateral Band Press
1 x 0:25
A26
Bent Over Face Pull
1 x 0:25
A27
Squat with Band Chest Press
1 x 0:25
A28
Squat with Band Row
1 x 0:25
A29
RDL Windmill
1 x 0:25
A30
Split Squat with Contralateral Shoulder Press
1 x 0:25
A31
Split Squat with Contralateral Shoulder Press
1 x 0:25
A32
Overhead RDL
1 x 0:25
A33
Single Leg Deadlift with Contralateral One Arm Band Row
1 x 0:25
A34
Split Squat with Contralateral Arm Band Row
1 x 0:25
A35
Squat With Dumbbell Shoulder Press
1 x 0:25
A36
Squat with One Arm Dumbell Row
1 x 0:25
A37
Piston Squat with Contralateral Shoulder Press
1 x 0:25
A38
Piston Squat with Contralateral Shoulder Press
1 x 0:25
B1
Jog - Jogging Forward
1 x 0:07
B2
Skipping Backward Flaring Knee
1 x 0:07
B3
Shuffle Arm Swing Facing Left
1 x 0:07
B4
Skipping forward Picking Cherries
1 x 0:07
B5
Jog -Jogging Backward
1 x 0:07
B6
Carioca Facing Right
1 x 0:07
B7
Skipping Backward With Picking Cherries
1 x 0:07
B8
Shuffle Arm Swing Facing Right
1 x 0:07
B9
Carioca Facing Right
1 x 0:07
A1
Wall Sit- Isometric
1 x 5:00
A2
DB Bench Press- Isometric
1 x 5:00 @ 25 %
A3
Supine Glute Ham Back
1 x 5:00 @ 25 %
A4
Left Leg Lunge- Isometric
1 x 5:00
A5
DB Prone Row- Isometric
1 x 5:00 @ 25 %
A6
Right Leg Lunge- Isometric
1 x 5:00
A1
Spiderman-Reach-Hamstring
1 x 5
A2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
A3
Standing T-Up Rotation
1 x 5
A4
Staggered Stance Squat
1 x 5
A5
Staggered Stance 3-Way RDL
1 x 3
A6
Lateral to Cross-Under Lunge
1 x 5
A7
Standing Dynamic Hydrant
1 x 30
B1
Jog w/Arm Circles
1 x 10
B2
Shuffle w/Arm Circles
1 x 10
B3
Carioca
1 x 10
B4
Skipping Forward w/Picking Cherries
1 x 10
C
Tuck Jump
1 x 5
D
Stability Ball Hip Patterning
1 x 10
A1
Spring Ankle 1
1 x 20
A2
Spring Ankle 2
1 x 20
A3
Spring Ankle 3
1 x 20
A4
Spring Ankle 4
1 x 20
A5
Spring Ankle 5
1 x 20
A
Run
4 x 4:00
A1
Jog w/Arm Circles
1 x 10
A2
Shuffle w/Arm Circles
1 x 10
A3
Carioca
1 x 10
A4
Skipping Forward w/Picking Cherries
1 x 10
B1
Inchworm
1 x 10
B2
Spiderman
1 x 5
B3
Lunge to High Knee Pull Across
1 x 5
B4
Reverse Lunge to High Knee Pull Open
1 x 5
B5
Ankle Tug
1 x 3
B6
Walking Quad Stretch
1 x 5
C1
Spiderman-Reach-Hamstring
1 x 5
C2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
C3
Standing T-Up Rotation
1 x 5
C4
Staggered Stance Squat
1 x 5
C5
Staggered Stance 3-Way RDL
1 x 3
C6
Lateral to Cross-Under Lunge
1 x 5
C7
Standing Dynamic Hydrant
1 x 30
D1
Skip and Scoop
1 x 10
D2
Reverse Skip and Scoop
1 x 10
D3
High Knee Heel Up
1 x 10
D4
Straight Leg Pull Thru
1 x 10
D5
Build Up Sprint-Stride 20
1 x 30 @ 50
D6
Backward Run
1 x 30
D7
Build Up Sprint-Stride 20
1 x 30 @ 75
D8
Backward Run
1 x 30
E
Stability Ball Hip Patterning
1 x 10
A1
Spiderman-Reach-Hamstring
1 x 5
A2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
A3
Standing T-Up Rotation
1 x 5
A4
Staggered Stance Squat
1 x 5
A5
Staggered Stance 3-Way RDL
1 x 3
A6
Lateral to Cross-Under Lunge
1 x 5
A7
Standing Dynamic Hydrant
1 x 30
B1
Jog w/Arm Circles
1 x 10
B2
Shuffle w/Arm Circles
1 x 10
B3
Carioca
1 x 10
B4
Skipping Forward w/Picking Cherries
1 x 10
C
Tuck Jump
1 x 5
D
Stability Ball Hip Patterning
1 x 10
A1
Reverse Lunge with Contralateral One Arm Band Row
1 x 0:25
A2
Reverse Lunge with Contralateral One Arm Band Row
1 x 0:25
A3
Step up with Contralateral Shoulder Press Right
1 x 0:25
A4
Step up with Contralateral Shoulder Press Right
1 x 0:25
A5
One Leg Deadlift with Contralateral Arm Row
1 x 0:25
A6
One Leg Deadlift with Contralateral Arm Row
1 x 0:25
A7
Piston Squat with Contralateral Arm Band Row
1 x 0:25
A8
Piston Squat with Contralateral Arm Band Row
1 x 0:25
A9
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A10
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A11
Step Up with Contralateral Arm Band Row
1 x 0:25
A12
Step Up with Contralateral Arm Band Row
1 x 0:25
A13
RDL with Overhead Press
1 x 0:25
A14
Close Leg RDL with Twisting Row
1 x 0:25
A15
Step up with Contralateral One Arm Band Press
1 x 0:25
A16
Step up with Contralateral One Arm Band Press
1 x 0:25
A17
One Leg RDL with Contralateral Arm Row
1 x 0:25
A18
One Leg RDL with Contralateral Arm Row
1 x 0:25
A19
Split Squat with Contralateral Shoulder Press
1 x 0:25
A20
Split Squat with Contralateral Shoulder Press
1 x 0:25
A21
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A22
Reverse Lunge with Contralateral One Arm Chest Press
1 x 0:25
A23
RDL with Row
1 x 0:25
A24
Piston Squat with Contralateral Band Press
1 x 0:25
A25
Piston Squat with Contralateral Band Press
1 x 0:25
A26
Bent Over Face Pull
1 x 0:25
A27
Squat with Band Chest Press
1 x 0:25
A28
Squat with Band Row
1 x 0:25
A29
RDL Windmill
1 x 0:25
A30
Split Squat with Contralateral Shoulder Press
1 x 0:25
A31
Split Squat with Contralateral Shoulder Press
1 x 0:25
A32
Overhead RDL
1 x 0:25
A33
Single Leg Deadlift with Contralateral One Arm Band Row
1 x 0:25
A34
Split Squat with Contralateral Arm Band Row
1 x 0:25
A35
Squat With Dumbbell Shoulder Press
1 x 0:25
A36
Squat with One Arm Dumbell Row
1 x 0:25
A37
Piston Squat with Contralateral Shoulder Press
1 x 0:25
A38
Piston Squat with Contralateral Shoulder Press
1 x 0:25
B1
Jog - Jogging Forward
1 x 0:07
B2
Skipping Backward Flaring Knee
1 x 0:07
B3
Shuffle Arm Swing Facing Left
1 x 0:07
B4
Skipping forward Picking Cherries
1 x 0:07
B5
Jog -Jogging Backward
1 x 0:07
B6
Carioca Facing Right
1 x 0:07
B7
Skipping Backward With Picking Cherries
1 x 0:07
B8
Shuffle Arm Swing Facing Right
1 x 0:07
B9
Carioca Facing Right
1 x 0:07
A1
Spiderman-Reach-Hamstring
1 x 5
A2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
A3
Standing T-Up Rotation
1 x 5
A4
Staggered Stance Squat
1 x 5
A5
Staggered Stance 3-Way RDL
1 x 3
A6
Lateral to Cross-Under Lunge
1 x 5
A7
Standing Dynamic Hydrant
1 x 30
B1
Jog w/Arm Circles
1 x 10
B2
Shuffle w/Arm Circles
1 x 10
B3
Carioca
1 x 10
B4
Skipping Forward w/Picking Cherries
1 x 10
C
Tuck Jump
1 x 5
D
Stability Ball Hip Patterning
1 x 10
A1
Sandbell Deadlift
1 x 25
A2
Sandbell Squat to OH Press
1 x 25
A3
Sandbell Lateral Lunge
1 x 25
A4
Sandbell Lateral Lunge
1 x 25
A5
Sandbell SL RDL to Hip Flexion
1 x 25
A6
Sandbell SL RDL to Hip Flexion
1 x 25
A7
Push Up Pos Alt Shoulder Tap
1 x 25
A8
Sandbell Hollow Hold
1 x 25
A9
Sandbell SL Skater Squat
1 x 25
A10
Sandbell SL Skater Squat
1 x 25
A11
Sandbell External Feet Deadlift
1 x 25
A12
Sandbell Rotational Lunge
1 x 25
A13
Sandbell Rotational Lunge
1 x 25
A14
Sandbell RDL w/FWD Reach
1 x 25
A15
Sandbell Side Plank w/Stability Press
1 x 25
A16
Sandbell Side Plank w/Stability Press
1 x 25
A17
Sandbell Crossunder Lunge
1 x 25
A18
Sandbell Crossunder Lunge
1 x 25
A19
Sandbell Split Squat to OH Press
1 x 25
A20
Sandbell Split Squat to OH Press
1 x 25
A21
Sandbell 2 Legged Calve Raise to Press- External
1 x 25
A22
Sandbell 2 Legged Calve Raise To Press- Internal
1 x 25
A23
Sandbell Neutral Squat w/Press (at bottom)
1 x 25
A24
Sandbell SL Squat Glute Wind Up
1 x 25
A25
Sandbell SL Squat Glute Wind Up
1 x 25
A26
Pushup to Down Dog
1 x 25
A27
Pushup Pos Alt Rotational Reach
1 x 25
A28
Deadbug- Alt Leg Ext w/Opp Psoas Hold
1 x 25
A29
Sandbell SL RDL Pos SA Y
1 x 25
A30
Sandbell SL RDL Pos SA Y
1 x 25
A31
Sandbell Lateral Lunge to Hip Flexion
1 x 25
A32
Sandbell Lateral Lunge to Hip Flexion
1 x 25
A33
Sandbell Fwd Lunge w/Rotational Press
1 x 25
A34
Sandbell Fwd Lunge w/Rotational Press
1 x 25
A35
Sandbell SL Calf Raise w/ Opposite Arm Press
1 x 25
A36
Sandbell SL Calf Raise w/ Opposite Arm Press
1 x 25
A37
Sandbell Reverse Lunge w/ Opposite Arm Lateral Raise
1 x 25
A38
Sandbell Reverse Lunge w/ Opposite Arm Lateral Raise
1 x 25
A
Run
1 x 35:00
A1
Jog w/Arm Circles
1 x 10
A2
Shuffle w/Arm Circles
1 x 10
A3
Carioca
1 x 10
A4
Skipping Forward w/Picking Cherries
1 x 10
B1
Inchworm
1 x 10
B2
Spiderman
1 x 5
B3
Lunge to High Knee Pull Across
1 x 5
B4
Reverse Lunge to High Knee Pull Open
1 x 5
B5
Ankle Tug
1 x 3
B6
Walking Quad Stretch
1 x 5
C1
Spiderman-Reach-Hamstring
1 x 5
C2
Kneeling 3-Way Hip Flex + OH Reach
1 x 5
C3
Standing T-Up Rotation
1 x 5
C4
Staggered Stance Squat
1 x 5
C5
Staggered Stance 3-Way RDL
1 x 3
C6
Lateral to Cross-Under Lunge
1 x 5
C7
Standing Dynamic Hydrant
1 x 30
D1
Skip and Scoop
1 x 10
D2
Reverse Skip and Scoop
1 x 10
D3
High Knee Heel Up
1 x 10
D4
Straight Leg Pull Thru
1 x 10
D5
Build Up Sprint-Stride 20
1 x 30 @ 50
D6
Backward Run
1 x 30
D7
Build Up Sprint-Stride 20
1 x 30 @ 75
D8
Backward Run
1 x 30
E
Stability Ball Hip Patterning
1 x 10