XIP Training & Ridgeline Athlete
Hunting, Adventure Race , Obstacle Course RacingFREE TRIAL ON OUR WEBSITE!
Go to www.ridgelineathlete.com
Welcome to Ridgeline Athlete! This trial week will give you a sample of several of our online programs so that you get an idea of how a training session is set up, how to navigate the app and a feel for what type of movements you may see.
This is a FREE TRIAL! This is not a full program so please understand that you are just seeing small fragments of an entire program. It is not advised that you use this trial to just repeat week after week as this could lead to overuse injuries and boredom.
If you like it enough to repeat it every week just imagine how good the entire program could be for the price of a coffee and a bagel sandwich each day...
With that said the recovery and stretching movements at the end of each session could be utilized effectively at the end of training sessions or as stand alone circuits for years to come, so this is our gift to you!
I really hope you enjoy this trial and look forward to hearing from you all in the future. Don't forget to follow us on instagram and facebook @ridgeline_athlete and sign up for our weekly newsletter and stay up to date on all of the content, training tips and knowledge and discounts on future training opportunities.
3 sessions per week
Must use App app to view and log training
Program Training
A
TrainHeroic Access Video Tutorial
Conditioning
A
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
B1
90/90 Roundabout
2 x 28
B2
Reach Matrix Raised
2 x 16
B3
Prone Y's & T's - Chest Supported
2 x 20
B4
High Plank - Band Reach Under and Row
2 x 24
C1
DB Goblet Split Squat
3 x 16
C2
DB Bench Press
3 x 10
Assistive Strength Circuit
D
8 minute Assistive Strength Circuit **Click the video thumbnail below to see all of the movement videos pop up. On the clock here for your assitive strength. Start the timer and complete as many rounds as possible in 8 minutes of the movements and reps listed below. Move at the fastest pace you can maintain. Record the total number of rounds you complete. Ex: 3.1 Rounds = 3 full rounds + 1 set of the Lateral Shuffle. Lateral Shuffle x 10 reps (3-4yds apart) KB Swing x 8 TRX Incline Row x 10 reps Wipers x 10 reps
Recovery
E
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
Conditioning
A
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
B1
Banded Tibialis Anterior Raise
2 x 30
B2
Standing Hydrant to Superman - Mobility
2 x 12
B3
Band SA Pull Apart - 1/2 Kneel
3 x 24
B4
Arm & Shoulder Circles - Weighted
2 x 20
B5
Band Reverse Dead Bug
2 x 20
HIIT Intervals
C
These are all out sprints for the required time followed by the power movement during the rest. I repeat, these are MAX EFFORT SPRINTS! Choose the Med Ball Slam or the Cleans, not both. I would alternate the slam/clean each week. Swap out the fanbike intervals with a Dead Tread or Hill Sprint, Row Erg or a hill sprint outside. You can sprint on flat ground but please be careful if you are haven't been running or sprinting regularly as this can be a recipe for a muscle strain due to the high speeds. I never sprint on flat ground at that time/distance any more, too risky. 10 Rounds - 20s On / 1:40 Off - Fanbike Sprint Pick ONE of these movements to do during the 1:40 Off - MB Up & Over Slam x 10 - Sandbag Squat Cleans x 5
Arms & Abs
D
If you have time for a little extra give this a go. Moving down the ladder complete 10,8,6,4,2 reps of TRX Incline Row and Push Ups, alternating btw each. 10 Row, 10 Push Up, 8 Row, 8 Push Up, etc. - TRX Incline Row x 10, 8, 6, 4, 2 - Hand Release Push Ups x 10, 8, 6, 4, 2
Recovery
E
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
Conditioning
A
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
B1
DB Box Jump
3 x 5
B2
Landmine SA Push Press
12, 10, 8
B3
Dead Tread Sprints
3 x 10
C1
BB Sumo Deadlift
6, 5, 4
C2
Cable Lat Pull Down
3 x 6
Metabolic Strength
D
Be sure your working pace is fast, not all out, but definitely not sustainable for much more than the required interval time. 3 Rounds - 35s On / 20s Off - High Box Step Ups - Push Up w/ Pull Thru - KB SA Swing
Recovery
E
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
Conditioning
A
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
B1
Run
1 x 1
B2
Ruck
1 x .5
B3
Fanbike
1 x 2
B4
Rowing - Row Erg
1 x 2000
Easy Strength & Power
C
10 Minutes - Walking Lunge x 12 (6ea) - DB SA Alternating Clean & Press x 6 (3ea) - KB or DB Kickstand RDL x 5ea - SA Farmer Carry x 30yds ea
D1
Run
1 x 1
D2
Ruck
1 x .5
D3
Fanbike
1 x 2
D4
Rowing - Row Erg
1 x 2000
Recovery
E
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
Conditioning
A
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
B1
90/90 Band Reach and Rotate
2 x 28
B2
SL Squat to Box
2 x 20
B3
Prone Y's & T's - Chest Supported
2 x 20
B4
High Plank Reach and Rotate
2 x 24
Conditioning
C
100 & 1 - Ruck & Step Up Test
You will need a step up box or a sturdy cooler as well as your pack and some DB's. Load your pack with minimum of 25% of your BW. Your DB's should also equal appx 25% of your BW. If your DB's are light you can go heavier in your pack but I wouldnt' go too heavy because that's the same weight you will be rucking with. Your ruck course will need to be .25miles out and back, or .125 out and .125 back. After each .25 mile ruck complete 25 total step ups then head back out for another ruck. Record total time to complete 1 mile and 100 step ups. Watch the full video for more details. If you're a runner you can complete this without a pack and just run .25 each set or increase the run to .5 miles each set and 2 miles total.
Recovery
D
Post Ruck Recovery
Complete 1-2 sets of the following movements and reps after your rucking is completed. Cat - Cow Spinal Flow x 12ea Rocking Groin Stretch x 45s/ea Crab Reach & Extend x 10 Prone Scorpion x 10 Lat Lunge to Spiderman to Rocking Hamstring x 5ea Segmented Rolling x 4ea Pelvic Self Adjust x 4ea Glute Stretch on Wall x 45s/ea
