ButterflyFit with Viv
Tactical / Military, Tactical, Strength & Conditioning, Bodybuilding, Law Enforcement, EnduranceFeatures
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-up Circuit (TP)
1. Glute Bridges x 10 2. World's Greatest Stretch x 5 each side 3. Groiner x 5 each side 4. Body Weight Squat x 10 5. Cossack Squat x 6 each side 6. Banded Pull-Aparts to Dislocate x 8 7. Push-ups x 10
B
Back Squat
5 x 5
C
Trap Bar Deadlift
5 x 5
D
DB Step Up
3 x 12
E1
Front Rack Walking Lunges
E2
Single Leg Squat to Box
3 x 10
F1
Landmine Anti-Rotation
3 x 10
F2
Pallof Press with Band
3 x 10
Recovery
G
General Cool Down
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q
Prep
A
Conditioning Warm-Up
Walking Hamstring Sweeps x 8 per side Walking Lunges to Rotation x 8 per side Pogo Jumps x 15 Karaoke Running Drill x 3 for 15 sec each side
Conditioning
B
Interval Sprints + Run with Kit for 1-Mile
1- Warmup: 5-minute jog 2- Effort: Sprint for 30 seconds at an RPE of 8-9, recovery jog for 60 seconds. 3- Total Rounds: 4–6 4- Put on a weighted vest/kit and Run/Jog for One-Mile 5- TAKE VEST/KIT OFF. 6- Cool-down: 5-minute jog (no weight)
Recovery
C
General Cool Down
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q
Conditioning
A
Warm-up Circuit (TP)
1. Glute Bridges x 10 2. World's Greatest Stretch x 5 each side 3. Groiner x 5 each side 4. Body Weight Squat x 10 5. Cossack Squat x 6 each side 6. Banded Pull-Aparts to Dislocate x 8 7. Push-ups x 10
B
Barbell Bench Press
5 x 5
C1
DB Fly
3 x 12
C2
DB Pullover
3 x 10
D
DB Push Press
5 x 5
E1
Half Kneeling Bottom Up KB Press
3 x 10
E2
DB Lateral Raise
3 x 10
F
Turkish Get Up
3 x 16
G
Bodyweight Dip on Parallel Bars
3 x MAX
Recovery
H
General Cool Down
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q
Prep
A
Warm-up Circuit (TP)
1. Glute Bridges x 10 2. World's Greatest Stretch x 5 each side 3. Groiner x 5 each side 4. Body Weight Squat x 10 5. Cossack Squat x 6 each side 6. Banded Pull-Aparts to Dislocate x 8 7. Push-ups x 10
B
Sumo Deadlift *
5 x 5
C1
Dumbbell Squat Clean
4 x 10
C2
Bulgarian Split Squat
4 x 10
D
Barbell Hip Thrusts
12, 10, 8, 6, 6, 6
E
GHD Reverse Hyperextension
3 x 12
F
Arch to Hollow Rolls
3 x 12
G
Plank DB Pull Through
3 x 16
Conditioning
A
Warm-up Circuit (TP)
1. Glute Bridges x 10 2. World's Greatest Stretch x 5 each side 3. Groiner x 5 each side 4. Body Weight Squat x 10 5. Cossack Squat x 6 each side 6. Banded Pull-Aparts to Dislocate x 8 7. Push-ups x 10
Conditioning
B
METCON (5 ROUNDS FOR TIME W/VEST)
With Kit or Weighted Vest On: Pull-ups x 45 sec Barbell OH Carry x 50 Meters Box Jump Overs x 12 Sled Backward Pull x 100 Meters
Conditioning
C
30-45 minutes on Stair Climber or Jacobs Ladder
30-45 minutes on either a Jacob's Ladder or a Stairclimber with a weighted vest/kit on for at least 10 minutes of the entire session.
Recovery
D
General Cool Down
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q
Prep
A
Warm-up Circuit (TP)
1. Glute Bridges x 10 2. World's Greatest Stretch x 5 each side 3. Groiner x 5 each side 4. Body Weight Squat x 10 5. Cossack Squat x 6 each side 6. Banded Pull-Aparts to Dislocate x 8 7. Push-ups x 10
B
Weighted Pull-Ups
3 x MAX
C
Bent Over Row
5 x 5
D
Half-Kneeling Single Arm Banded Row
3 x 12
E
Man-Makers
3 x 12
F
Gun Walks
4 x 40
G1
DB Windmill
3 x 10
G2
KB Russian Twist
3 x 20
Recovery
H
General Cool Down
-World's Greatest Stretch (Alternating) 1 x 5 (per side): https://youtu.be/aiN-2yAIkec -Thoracic Rotations 45 sec: https://youtu.be/AzCghjjWt5k - Downward Dog 30-45 sec: https://youtu.be/ayQoxw8sRTk - Cobra Stretch 30-45 sec: https://youtu.be/Nd3j6Avtv6Q
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