Response Ready 10 Week Program
Response Fitness Australia
Law Enforcement, Tactical, Tactical / Military, Functional Fitness, Strength & ConditioningThe Response Ready Program is designed for athletes who are looking to improve their general strength, power, endurance and musclar endurance 'across the board' so they will be Response Ready all the time.
Combining the weightlifting principles of 'The Conjugate Method' which is used by world renowned athletes like Justin Medeiros with the additon of Functional Training and Metabolic Conditioning you will find each day is a new challenge to take your body and mind to another level.
The main difference between 'Response Ready' and the other training programs out there is the little things you will find inside. We have programmed sessions based purely around alleviating joint strain, aches & pains. We want to ensure you are future proofing your body while gaining that next level of fitness.
This program is also perfect for the Law Enforcement / Military Professional or even the Average Joe looking at attempting our "Selection Ready" Program Designed for Selection Course for Special Forces / Police Tactical Groups.
Join us today and become RESPONSE READY
($25 once off payment)
Conditioning
A
Dynamic Warm Up
5 Minutes of low intensity aerobic activity (Jogging, Jump Rope, Rowing )with the aim to elevate your heart rate to 65% to 80% of maximum. 1) Knee squeeze x 10 seconds with 10 Glue Bridges using a foam roller or similar ( Think glute bridge with a foam roller between your legs, 10 bridges followed by 10 second squeeze as hard as possible at the top ) 2) Standing Full Body Twist x 12 3) Mountain Climber Stretch ( Feet to outside of body ) x 5 each side 4) Mountain Climber Stretch with a Thoracic Twist ( Think do the stretch then reach with one hand to the roof ) x 5 each side 5) Hip Flexor Wave x 6 each side 6) Squat to toe touch x 6 7) Cossack Squat x 5 each side 8) Band pull apart to dislocates ( Pull apart band, come back to middle and go from front side of body to rear ) x 8 Use your old friend Youtube for any further advice.
B
Rowing
1 x 2000
C
Bench Press
1 x 1
D
Deadlift
1 x 1
E
Push-Up
@ 2:00
F
Medicine Ball Ground to Shoulder
G
Pull-Up
@ 2:00
H
KB Snatch
I
Tabata Air Squats
J
Sit-up
@ 2:00
K
Burpee
L
Run
1 x 1600
A
Neck Extension
20, 15, 15
B
Neck Flexion
20, 15, 15
C
Lying Incline Bench Shrug
3 x 12
D
Wrist Roller
3 x 4
E
Alternating DB Hammer Curl
3 x 10
F
Sit-up
3 x 25
A
Run
1 x 30:00
Conditioning
A
Dynamic Warm Up
5 Minutes of low intensity aerobic activity (Jogging, Jump Rope, Rowing )with the aim to elevate your heart rate to 65% to 80% of maximum. 1) Knee squeeze x 10 seconds with 10 Glue Bridges using a foam roller or similar ( Think glute bridge with a foam roller between your legs, 10 bridges followed by 10 second squeeze as hard as possible at the top ) 2) Standing Full Body Twist x 12 3) Mountain Climber Stretch ( Feet to outside of body ) x 5 each side 4) Mountain Climber Stretch with a Thoracic Twist ( Think do the stretch then reach with one hand to the roof ) x 5 each side 5) Hip Flexor Wave x 6 each side 6) Squat to toe touch x 6 7) Cossack Squat x 5 each side 8) Band pull apart to dislocates ( Pull apart band, come back to middle and go from front side of body to rear ) x 8 Use your old friend Youtube for any further advice.
B
Box Squat
12, 10, 8, 6, 3
C
Straight Leg Deadlift
4 x 8
D
Sit-up
4 x 15
Conditioning
A
Dynamic Warm Up
5 Minutes of low intensity aerobic activity (Jogging, Jump Rope, Rowing )with the aim to elevate your heart rate to 65% to 80% of maximum. 1) Knee squeeze x 10 seconds with 10 Glue Bridges using a foam roller or similar ( Think glute bridge with a foam roller between your legs, 10 bridges followed by 10 second squeeze as hard as possible at the top ) 2) Standing Full Body Twist x 12 3) Mountain Climber Stretch ( Feet to outside of body ) x 5 each side 4) Mountain Climber Stretch with a Thoracic Twist ( Think do the stretch then reach with one hand to the roof ) x 5 each side 5) Hip Flexor Wave x 6 each side 6) Squat to toe touch x 6 7) Cossack Squat x 5 each side 8) Band pull apart to dislocates ( Pull apart band, come back to middle and go from front side of body to rear ) x 8 Use your old friend Youtube for any further advice.
B
Close Grip Bench Press
12, 10, 8, 6, 3
C
T-Bar Row
4 x 8
D
Lying DB Triceps Extension
4 x 12
A1
Sled Push
4 x 5
A2
Backward Sled Drag
4 x 5
B
Calf Stretch Single Leg
2 x 1:00
C
Tibialis Raise
3 x 15
D
Poliquin Stepup
2 x 20
E
ATG Split Squat
2 x 25
F
Back Extension
2 x 20
G
Incline Bench Pigeon Stretch
2 x 0:30
Conditioning
A
Dynamic Warm Up
5 Minutes of low intensity aerobic activity (Jogging, Jump Rope, Rowing )with the aim to elevate your heart rate to 65% to 80% of maximum. 1) Knee squeeze x 10 seconds with 10 Glue Bridges using a foam roller or similar ( Think glute bridge with a foam roller between your legs, 10 bridges followed by 10 second squeeze as hard as possible at the top ) 2) Standing Full Body Twist x 12 3) Mountain Climber Stretch ( Feet to outside of body ) x 5 each side 4) Mountain Climber Stretch with a Thoracic Twist ( Think do the stretch then reach with one hand to the roof ) x 5 each side 5) Hip Flexor Wave x 6 each side 6) Squat to toe touch x 6 7) Cossack Squat x 5 each side 8) Band pull apart to dislocates ( Pull apart band, come back to middle and go from front side of body to rear ) x 8 Use your old friend Youtube for any further advice.
B
Box Squat
8 x 2 @ 45 %
C
Deadlift
6 x 1 @ 65 %
D
Straight Leg Deadlift
4 x 8
E
Sit-up
4 x 15
Conditioning
A
Dynamic Warm Up
5 Minutes of low intensity aerobic activity (Jogging, Jump Rope, Rowing )with the aim to elevate your heart rate to 65% to 80% of maximum. 1) Knee squeeze x 10 seconds with 10 Glue Bridges using a foam roller or similar ( Think glute bridge with a foam roller between your legs, 10 bridges followed by 10 second squeeze as hard as possible at the top ) 2) Standing Full Body Twist x 12 3) Mountain Climber Stretch ( Feet to outside of body ) x 5 each side 4) Mountain Climber Stretch with a Thoracic Twist ( Think do the stretch then reach with one hand to the roof ) x 5 each side 5) Hip Flexor Wave x 6 each side 6) Squat to toe touch x 6 7) Cossack Squat x 5 each side 8) Band pull apart to dislocates ( Pull apart band, come back to middle and go from front side of body to rear ) x 8 Use your old friend Youtube for any further advice.
B
Bench Press
9 x 3 @ 45 %
C
Bent Over DB Row
4 x 8
D
Lying DB Triceps Extension
4 x 12
Response Fitness
Our team all has extensive experience in Personal Training and Fitness Instructing. Our goal is to get the Average Joe and current LEO's / Military Professionals to the best level of fitness achievable. We strive to keep our fitness knowledge and learning on different methods up to date and are always changing with the flow. Join us Today.
Stop fluffing around in the gym with no purpose. Get a goal and start holding yourself accountable. The application designed by Train Heroic paired with this Program gives you those tools. Use them and start building a better you.
Get Response Ready 10 Week Program
