Docstrength
Tactical / Military1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Run: Track
8 x 400
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
B1
MB Split Forward Facing Hip Toss
3 x 4
B2
Skater Box Jump (stable)
3 x 5
C
2-Position Clean (floor/knee)
4 x 3
D
GVT Bench Press
10 x 10
E1
Incline DB Press with Palms Facing In
10, 8, 6
E2
Single-Leg Contralateral DB RDL
3 x 10
F1
EZ Bar Lying Tricep Extension
3 x 12
F2
Nordic Curl (full/tempo)
3 x 5
G1
Sorensen Hold
3 x 1:00
G2
Zercher Carry
3 x 40
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
Circuit
B
1x 2000 m Row Rest 1 min Complete 7 Rounds of the following: 10x pull-ups 15x 65# Push Press Continuous Rest 1 min Complete 5 Rounds of the following: 5x DB Hang Clean to deep receiving position 10x Push-ups
Recovery
C
REGEN: Lower Leg/Ankle/Foot
REGEN: Lower Leg/Ankle/Foot Lacrosse Ball: Medial/Lateral Arch/Heel/Toes Anterior Tibialis Calf Soft Tx Work: Knobby Foam Roller (preferred) Scrub (perpendicular to tissue) Fascia/Achilles/Retinaculum Band Distraction: Anterior and Posterior Mobilization: Self-Directed and to tissue tolerance
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Field Conditioning: BB's
20, 30, 40, 50
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
B1
MB Chest Pass w/Broad Jump (wall)
3 x 5
B2
Hurdle Hops Forward
3 x 10
C
Back Squat
20, 20, 12
D1
DB 1 1/2 Split Squat
3 x 5
D2
Concentric Holds
3 x 0:12
E1
Crossover Box Step-up
3 x 10
E2
Landmine Towel-Grip Row
3 x 10
F1
McGill Crunch
3 x 15
F2
Side Plank with Hip Abduction
3 x 0:25
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Rucking
3 x 2 @ 45, 0, 45 lb
Recovery
C
REGEN: Hip/Knee
REGEN: Hip/Knee Lacrosse Ball: Glut Med, Piriformis, TFL/ITB, Quad, Hamstring Band Distraction: Long Axis Anterior Half-kneeling Pigeon Cossack
Prep
A
Movement Prep 1
PILLAR PREP: Shoulder Taps Alternating 1x10 ea Arm-ups 1x5ea Bird Dog 1x5 ea Side Plank 1x 20 sec ea T-Spine Rotations 1x5 ea Supine 90/90 1x5 ea Single-Leg Hip Glute Bridge 1x10 ea GLUTE/HIP ACTIVATION: Mini-band Hip Internal/External Rotation Mini-Band Base Linear Walks Mini-Band Base Lateral Walks MOVEMENT INTEGRATION: Jog Backpedal A-Skip Power Skip Open Hip Skip Shuffle Carioca DYNAMIC STRETCHING: Knee Hug Quad Stretch to Reach Leg Cradle Toe Touch Hamstring Sweep Straight-Leg March World's Greatest Lateral Lunge
B
Run: Steady-State
1 x 10
Recovery
C
REGEN: Shoulder/Spine
Lacrosse Ball: Paraspinals Posterior Cuff Pec Traps Serratus Quadratus Mobility: Segmental Flexion/Extension (Foam Roller) Cat/Cow Side-lying T-Spine Clap HK T-Spine Rotations (Wall) Strength: ATYT WY Negative Protraction/Retraction
Prep
A
Movement Prep 2
Jump Rope/Bike 2-3 min Front Plank w/Alternating Leg Lift x10 Glute Bridge March x10 Crossover Symmetry ATYT x5 Mini-band Base Liner Walk 10 paces World's Greatest Stretch x3 per side Complete 2x Rounds.
B1
MB/HK Diagonal Chop to Wall
3 x 8
B2
Lateral Bound to SL Linear Box Jump
3 x 5
C
Power Clean/Push Press/Front Squat
5 x 3
D
Front Rack Walkouts
4 x 1
E1
Hex Bar Deadlift
4 x 5 @ 75 %
E2
Landmine Press: SA/HK/Band-resisted
4 x 10
F
Hex Bar Shrug: Rep Hold Format
3 x 10
G1
Reverse Hyperextension
3 x 12
G2
Farmer's Carry: Offset
3 x 40
Circuit
H
Row: 10x 250 m 1 min recovery
A
REST DAY
1 x 1
A
REST DAY
1 x 1
This program isn’t for everyone — and it’s not supposed to be. If you’re ready to build the strength, stamina, and grit to lead from the front, The Mutant will get you there. Commit fully, and watch what happens.
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