TrainHeroic Access Video Tutorial

Ridgeline Warm Up

Complete the following moving seamlessly from one movement to the next. 2 min Cardio - Row, Ride, Run 10 Jumping Jacks 4 Inchworm, push up, spiderman, squats 10 Supine Scorpion 8ea side Coil & Reach 4 Lunge Matrix 8 Pogo to Crossover 30 Leaning High Knees 10 Sky Jumps

90/90 Roundabout

2 x 10

Raised Reach Matrix - SL Squat

2 x 12

Prone Y's & T's - Chest Supported

2 x 8

Plank Pull Through - Pack

2 x 40

Goblet Squat 1-min Test

DB Iso Lunge

2 x 40

Push Up - Isometric

2 x 40

On the clock here for your assistive strength circuit. Start the timer and complete as many rounds as possible of the listed movements in the required time. Move at the fastest pace you can maintain. 8 Minutes: 10 Lateral Shuffles (*Place cones or markers 3-4yds apart and complete 10 shuffles back & forth.) 20 Slider Alternating Hamstring Curls 10 TRX Incline Row 20yd/ea SA Farmer Carry - DB

If you don't have access to a treadmill you can simply walk backwards on flat ground or even better on a slight incline. Do this with nasal only breathing for the required time. 5 Minutes: Treadmill Reverse Hike

5 Way Wall Stretch

1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach

Ridgeline Warm Up

Complete the following moving seamlessly from one movement to the next. 2 min Cardio - Row, Ride, Run 10 Jumping Jacks 4 Inchworm, push up, spiderman, squats 10 Supine Scorpion 8ea side Coil & Reach 4 Lunge Matrix 8 Pogo to Crossover 30 Leaning High Knees 10 Sky Jumps

Supported Hip Airplanes

2 x 12

Mini Band Lat Walk - Tip-Toe

2 x 15

Isometric Split Squat w/Calf Raise - Raised Front Foot

2 x 15

Band SA Pull Apart - 1/2 Kneel

2 x 12

Arm & Shoulder Circles - Weighted

2 x 8

Hollow Body Band Pull Down - Isometric Core Strength

2 x 15

HIIT intervals with an emphasis on improving your lactate threshold. You can swap out the Fan Bike sprints with a Hill Sprint, a Dead Tread Sprint, a rower or any other type of high intensity cardio activity. For the sandbag squat clean you can swap with DBs or a BB. Fanbike Sprints 10x20s/1:30 (10 rounds, 20 second sprint followed by 1 minute and 30 seconds of rest) **During your rest, complete 4 reps of Sandbag Squat Clean**

5 minute, nasal only walk

5 Way Wall Stretch

1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach

Ridgeline Warm Up

Complete the following moving seamlessly from one movement to the next. 2 min Cardio - Row, Ride, Run 10 Jumping Jacks 4 Inchworm, push up, spiderman, squats 10 Supine Scorpion 8ea side Coil & Reach 4 Lunge Matrix 8 Pogo to Crossover 30 Leaning High Knees 10 Sky Jumps

90/90 Roundabout

2 x 10

Raised Reach Matrix - SL Squat

2 x 12

SA DB Reverse Fly

2 x 10

High Plank w/ Pull Through - Band

2 x 8

Split Jerk SA - DB

2 x 4

Leaning Pogo Hops - Leaning Tower - Bilateral

2 x 24

Band Lateral Shuffle - Reactive

2 x 8

Hex Bar Dead

3 x 6

Band Assisted Pull Up

3 x 8

Complete the following movements and reps for the required number of rounds. 3 rounds in weeks 1&2 and 4 Rounds in weeks 3&4. You should move quickly here. You can substitute the fanbike with a rower or a 200m run. 3 Rounds: 6ea DB Lateral Step Up and Drive 6ea KB Transverse Press - Split Stance 6ea Renegade Row w/ Transfer 10cal Fanbike - Airdyne

5 Way Wall Stretch

1 round on each side, spend 15-20s or more on each movement Windmill Hold w/ Neck Rotation T-Spine Rotation Hold w/ Neck Rotations Hip Flexor Stretch Rocking Hamstring Stretch Adductor Stretch w/ Reach

Ridgeline Warm Up

Complete the following moving seamlessly from one movement to the next. 2 min Cardio - Row, Ride, Run 10 Jumping Jacks 4 Inchworm, push up, spiderman, squats 10 Supine Scorpion 8ea side Coil & Reach 4 Lunge Matrix 8 Pogo to Crossover 30 Leaning High Knees 10 Sky Jumps

Foot Fascial Release - Lacrosse Ball

2 x 45

Hurdle Hip Mobility

2 x 6

SL Cone Reach Matrix - Foot Ankle Stability

2 x 12

TRX Face Pull

2 x 12

Pallof Crossover Walk Outs - Band

2 x 4

Dead Hang

1 x MAX

You will start this interval session with a 1/2 mile run at a pace that is not sustainable but also not all out. I would say it will be in the 90% range of your max HR, or zone 4-5. After you finish the 1/2 mile run go immediately into the intervals and sandbag clean and carry. The carry should be heavy, men with 60-90# sandbags or 30-45# DB's, women with a 30-60# sandbag or 15-30# DB's. 1/2 Mile Run Fanbike -- 5x3min/2min (5 rounds, 3 minute ride followed by 2 minutes of rest. During your rest complete the Sandbag Clean and Carry) Sandbag Clean and Carry 5x2 @ 20 yards

Finish with a 5 minute walk to help with flushing and recovery.

DB Curl and Press

3 x 8

Lateral Delt. Raise - Ballistic

3 x 10

Inchworm w/ Push Up

3 x 4

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Foot Fascial Release - 45s/ea Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea Cat/Cow Spinal Flow - 10ea direction

Ridgeline Warm Up

Complete the following moving seamlessly from one movement to the next. 2 min Cardio - Row, Ride, Run 10 Jumping Jacks 4 Inchworm, push up, spiderman, squats 10 Supine Scorpion 8ea side Coil & Reach 4 Lunge Matrix 8 Pogo to Crossover 30 Leaning High Knees 10 Sky Jumps

Over Under Hip Mobility - Lateral/Foward Back

2 x 4

Bridge/Hamstring Walk Outs

2 x 8

Leaning Tib Raise - Tibialis Strength

2 x 15

Witches Brew - Stability Ball

2 x 30

Work Capacity training or High Intensity Continuous Training (HICT) can help you be stronger longer, but you have to find that sweet spot to really reap the benefits. The key is that you work at the highest intensity you can "maintain" for the required time frame without going too hard and also not going too slow. For most, this will fall somewhere in the 75-85% of your HR Max zone, so if you're tracking with a HR monitor this will likely mean a lot of time in zone 3 to 4. Experiment and learn what your body is capable of sustaining. In today's session you will need your pack loaded with appx. 50% of your max pack out load for hunters, or you can also use 20-30% of your Bodyweight. You will start and finish the session with a 1/2 mile ruck. If completing this on a treadmill set your incline to 3-5% at the fastest pace you can maintain without running. You can swap this out for an incline hike with DB's in hand using the same 20-30% of BW. When you finish the ruck go immediately into the 4 rounds of the strength circuit. After the 4rds is completed you will finish with another 1/2 mile ruck or incline hike. Complete a 1/2 mile Ruck as described in the notes above, then... 4 Rounds: - 12 Forward Walking Lunge w/ Knee Drive (*Hold DB or KB for this*) - 3ea DB SA Clean and Press - 4 Sumo or Hex Bar Deadlift (*Choose a BB Sumo or Hex deadlift for these. You can swap this for any deadlift variation*) - 4 DB Incline Bench Press (*Switch the bench variation each week [BB, DB, Close Grip, etc.] Shown is a DB Incline Bench*) - 8 Reverse Crunch on Bench Finish your session with a second 1/2 mile Ruck. Record your total time when you finish.

Recovery - No Equipment

Perform 1 set of each of the following movements. Circuit 1: Kneeling Hip Flexor Stretch - 45s/ea Lizard to Hamstring Stretch - 5ea Rocking Groin Stretch - 5ea Quad Stretch - Kneeling - 45s/ea Circuit 2: Foot Fascial Release - 45s/ea Leaning Crossover Stretch - 30s/ea Pectoral Wall Stretch - 30s/ea T-Spine Rotation On Wall - 30s/ea Circuit 3: Sidelying Windmills - 6ea Sphynx Pose - 1 min 90/90 Hip Flow - 6ea Cat/Cow Spinal Flow - 10ea direction

Toughest Mile

4 sets including one 1/4 mile run followed by the following movements and reps each set. Volume drops each set. 1st. Quater Mile: 1 min Crawling 40 total Walking Lunges 20 total Push Ups 1 shot (optional) 2nd. Quater Mile: 45 sec. Crawl 30 total Walking Lunges 15 total Push Ups 1 shot 3rd Quarter Mile: 30sec. Crawl 20 Total Walking Lunges 10 total Push Ups 1 shot 4th Quarter Mile: 15sec. Crawl 10 total Walking Lunges 5 total Push Ups 1 shot Stop the clock.