Response Ready
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
($30 once off payment)
A
Barbell Bench Press
3 x 3
B
Bench Dips
2 x 10
C
DB Shoulder Press
3 x 10
D
Pendlay Row
3 x 5
E
Weighted Pull Ups
2 x 10
F
1-Arm DB Row
3 x 8
G
Alternating DB Hammer Curl
3 x 10
H
Skull Crushers
3 x 10
A
Cardio
1 x 5:00
Circuit
B
Mobility Circuit - Butcher Block Overhead Mobility ( using a broom stick or similar ) 2 x 10-12 reps slight pause at bottom. - Half Kneeling Banded T Rotation 2 x 8 reps each side - Kneeling T-Spine Rotations On The Wall 2 x 8 reps each side - Landmine Wide Stance Sway ( Squat Down, Do not hinge, think Cossack swinge ) 3 x 8 reps light - Hip Flexor Single Leg Rock Back 2 x 8 reps - Shin Box Rotations 2 x 10 each side Movement Drills - Cable Rotations ( Increasing intensity each set, Think square feet and body facing, step behind and away with one leg then rotate ) 3 x 8 reps each side - Half Kneeling Hinge DB Chop 2 x 8 reps each side Grip Drills - Forearm Roller 3 x floor to shoulder rolls ( increasing weight and TUT ) - Single Arm Bench Wrist Supported Curl 3 x 8 reps each side - Farmers carry 20m x 3 reps ( heavy )
C1
Neck Extension
3 x 12
C2
Neck Flexion
3 x 12
Circuit
A
4 ROUNDS ( 40/60KG SANDBAG OR EQUIV AKA PACK WITH SOME WEIGHT ) 6 X SANDBAG GROUND TO SHOULDER 12 X SANDBAG REVERSE LUNGES - FRONT LOADED 25M SAND BAG FRONT LOAD CARRY THIS WORKOUT SHOULD BE DONE AT WALKING PACE. NO RUSH. TAKE YOUR TIME AND CONTROL EACH REP. THIS IS TIME UNDER TENSION, MAKING THE BODY STRONG.
A
GITTLESON SHRUG
3 x 8
B
Sit-up
20, 20, 20, 10, 10
C
Plank
D
90/90 SEATED CABLE ROW
2 x 10
E
SEATED BENCH HIP FLEXOR SIT UP
2 x 7
F
CABLE ROTATION
2 x 8
G
VIOLENT CABLE ROTATION
2 x 8
A1
Push-Up
5, 4, 3, 2, 1, 0
A2
Plank
6 x 0:30
B1
Hanging Knee Raise
5 x 10
B2
LATERAL WALKING PUSH UPS
Circuit
C
3 Rounds Sit ups x 10 Lying Leg Raise x 10 Side Plank Raise x 10 Side Plank Raise x 10 Flutter Kicks x 20
A
Barbell Back Squat
3 x 5
B
Zercher Squat
2 x 10
C
DB Lunges
2 x 10
D
Stiff Leg Deadlift
3 x 8
E
Calf Raise
3 x 10
F
Glute Bridge
3 x 10
Circuit
A
WOD 1 ( BACKWARDS FRAN ) 9-15-21 DB THRUSTERS PULL UPS WOD 2 EMOM ( 20 MINUTES ) 8 X DB CLEANS 12 X KB SWINGS 16 X PUSH UPS 20 X BODYWEIGHT SQUATS
A
Backward Walk EX
B
Poliquin Stepup
2 x 10
C
ATG Split Squat
2 x 12
D
DB Good Morning
2 x 12
E
Back Extension
3 x 10
F
90/90 Stretch Push Up
3 x 10
G
Couch Stretch (Hip Flexors)
1 x 1:30
H
Calf Stretch Single Leg
2 x 1:30
I
Tibialis Raise
3 x 12
J
DB External Rotation
3 x 10
K
PRONE W
3 x 10
L
Underhand Grip Deadhang
A1
Pull-Up
6 x 1
A2
Air Squat
6 x 20
B
Chin-Up
C
Walking Lunges
5 x 30
D
Bodyweight Row
5 x 10
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
