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
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 Shoulder Matrix
2 x 16
B2
Prone Head to Butt - Rocketman
2 x 12
B3
SL Eccentric Squat
2 x 8
B4
3 Point Low Plank
2 x 15
B5
Crawling
2 x 45
Fire It Up!
C
Fan Bike Intervals 4x20sec./20sec. Record total calories when your intervals are complete. This will be the total # of calories during the entire circuit. If you don't have access to a fan bike you can substitute with a rower, a mtn bike or running intervals outside, preferably on a hill if running.
D1
DB Raised Foot Split Squat - RFSS
3 x 8
D2
Scissor Jumps
3 x 12
D3
Reverse Fly - DB
3 x 10
D4
90/90 Hanging Reverse Crunch
3 x 10
AMRAP
E
Wear a loaded pack or a weight vest for this entire metcon. I recommend 30# and up for men and 20# and up for women. 15 minutes, as many rounds as possible Step Ups - 8 each leg Push Up - 8 Farmer Carry - 40 yds.
Recovery
F
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
Isometric Split Squat - Floating Front Heel
2 x 20
B2
Pull Aparts Archer - Band
2 x 12
B3
SL Eccentric Squat
2 x 5
B4
Crawling
2 x 45
C
Thunder Thighs
1 x 2:00
D1
DB SL RDL - SA
3 x 8
D2
SA Lat Pull Down w/Forward Flexion - Band
3 x 10
D3
Side Plank w/ Band Row
3 x 12
Gun Show!
E
3 Rounds: For time 10 Reverse Fly 10 (each side) Alternating DB Press 10 (each side) Tricep Kickback Try not to put DBs down the entire time
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
Lunge Matrix
2 x 5
B2
Bridge w/T-Spine Reach
2 x 12
B3
Quadruped Lift Off
2 x 40
Prep
C
Thunder Thighs
THUNDER THIGHS The primer is meant to get the juices flowing and provide a bit of "pre fatigue" to the muscles prior to starting your strength circuit. This will help your body adapt and cope with increased levels of blood lactate throughout your workout. For 2 minutes: Alternate between slow bodyweight squats (3 seconds down, 3 seconds up) for 20 seconds, and Sky Jumps for 10 seconds
D1
Split Squat - Front Loaded Pack
3 x 12
D2
Shoulder to Shoulder Press - Pack
3 x 12
D3
RDL SL - Pack
3 x 12
D4
Bent Over Row SA - Pack
3 x 12
D5
Split Stance Chop - Pack
3 x 12
E
Steady State Hike
1 x 0.5
Recovery
F
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
A
Pack Workout 3
1 x 20:00
B
Tent Recovery - Trail Edition
1 x 1
