Road To Ripped & Ready
California Strength
Is a six-week program designed to help individuals reclaim their health and fitness by focusing on essential movement patterns: squatting, pulling, hinging, pushing, overhead, and carrying. The program ramps up from three training days a week to four by the fifth week. It includes strength, power, speed, and cardio components, with a conditioning element built into each workout.
A1
Foam Roll Quads
1 x 30
A2
Foam Roll Back
1 x 30
A3
Neck CARs(Controlled Articulated Rotations)
1 x 3
A4
R&R Dynamic Lower Body Warmup
1 x 10
B1
Push Up
3 x 10
B2
R&R Bird Dog
3 x 30
B3
R&R Jumping Jacks
3 x 20
C1
Tempo KB Goblet Squat
4 x 3
C2
Neutral Grip Kettlebell Deadlift
4 x 8
D1
R&R Single Arm Dumbbell Row
3 x 10
D2
R&R Seated Dumbbell Military Press
3 x 10
E1
Dead Bug
2 x 10
E2
Planks
2 x 30
A1
Foam Roll Quads
1 x 30
A2
Foam Roll Back
1 x 30
A3
Neck CARs(Controlled Articulated Rotations)
1 x 3
A4
R&R Dynamic Lower Body Warmup
1 x 10
B1
Plate Ground To Overhead
3 x 10
B2
Slow Bicycle
3 x 30
B3
Pogo Jumps
3 x 20
C1
Neutral Grip Dumbbell Front Squat
4 x 8
C2
Dumbbell Glute Bridge
4 x 5
D1
Kettlebell Upright Row
4 x 8
D2
Dumbbell Chest Press
3 x 8
E1
R&R Reverse Crunch
2 x 10
E2
R&R Suitcase Carry
2 x 30
A1
Foam Roll Quads
1 x 30
A2
Foam Roll Back
1 x 30
A3
Neck CARs(Controlled Articulated Rotations)
1 x 3
A4
R&R Dynamic Lower Body Warmup
1 x 10
B1
Air Squats
3 x 15
B2
KB Swing
3 x 10
B3
R&R Mountain Climbers
3 x 30
C1
Dumbbell Step Back Lunge
4 x 8
C2
Clean Grip Deadlift
4 x 8
D1
KB Gorilla Row
3 x 10
D2
Dumbbell Curl To Arnold Press
3 x 8
E1
Butterfly Kicks
2 x 30
E2
R&R Dumbbell Plank to Row
2 x 30
Dave Spitz
CEO and Founder Dave Spitz holds recognition as one of the few USA Weightlifting Senior International Coaches in the country and is a Certified Strength & Conditioning Specialist.
This 6-week remote program covers the fundamentals of exercise, recovery, nutrition, and more, setting you up for long-term fitness success.
Get Road To Ripped & Ready
