Buff Express
On The Roll Sports Performance
Functional Fitness**Transform your body in just six weeks with workouts that are as efficient as they are effective.
Tired of boring, time-consuming workouts? Our six-week strength and conditioning template is designed to maximize your results in minimal time. Using only sandbags, dumbbells, and Kettlebells, we've crafted a program that delivers explosive power, lean muscle, and unparalleled endurance.****
What sets us apart:
- Time-efficient: No more endless gym sessions. Our workouts are designed to be quick and intense.
- Equipment-friendly: Maximize your results with minimal equipment. Sandbags, dumbbells, and Kettlebells and a Heart Rate Monitor are all you need.
- Plyo-metric power: Ignite your metabolism and build explosive strength with dynamic workouts.
- No-nonsense conditioning: Say goodbye to dreaded cardio. Our conditioning protocols are fun, challenging, and effective.
- Progressive overload: Continuously challenge your body with workouts that adapt to your progress.
Whether you're a seasoned athlete or a **new parent **just starting your fitness journey, this template will help you achieve your goals.
Get ready to experience a new level of strength and endurance.
Are you ready to unlock your full potential?
A1
Walking Lunges
1 x 20
A2
Sweeping Hamstring Stretch
1 x 20
A3
Push up to Pike
1 x 12
A4
90/90Shin Box Rotations
1 x 6
A5
Hamstring Walkouts
1 x 10
B1
Overhead Ball Toss
2 x 4 @ 0 lb
B2
Lateral Bound with Pause
2 x 8
C
Zercher Sandbag Squat
3 x 10
D
Sandbag Power Clean
5 x 3
E
Deficit Push Up
4 x 10
F
Sandbag Shouldered Forward Lunge
3 x 10
G
Zottmans Curl
2 x 10
A1
Ankle Rocker Shuffle
1 x 20
A2
SL Ankle Rocker Squat
1 x 20
A3
Seated Ankle Wipers
1 x 40
B
BW Split Squat ISO Hold
2 x 2 @ 45
C1
Conditioning Options
3 x 1 @ 1:30
C2
Conditioning Options
3 x 1 @ 1:30
A1
Walking Lunges
1 x 20
A2
Sweeping Hamstring Stretch
1 x 20
A3
Push up to Pike
1 x 12
A4
90/90Shin Box Rotations
1 x 6
A5
Hamstring Walkouts
1 x 10
B
Figure 8 Med-Ball Rotational Slam
2 x 8
C
Zercher Upward Rotational Sandbag Squat
2 x 10
D
Single Arm Bent Over DB Row
3 x 12
E
Staggered Stance Deadlift w/Sandbag
2 x 8
F
DB Seated Z-Press
3 x 10
G
Atlas KB Swing
2 x 10
A1
Ankle Rocker Shuffle
1 x 20
A2
SL Ankle Rocker Squat
1 x 20
A3
Seated Ankle Wipers
1 x 40
B
Lateral Lunge ISO Hold
2 x 2 @ 45
C1
Conditioning Options
3 x 1 @ 1:30
C2
Conditioning Options
3 x 1 @ 1:30
A1
Walking Lunges
1 x 20
A2
Sweeping Hamstring Stretch
1 x 20
A3
Push up to Pike
1 x 12
A4
90/90Shin Box Rotations
1 x 6
A5
Hamstring Walkouts
1 x 10
B
Single Leg Ankle Hop Over Object
2 x 4
C
Med Ball Twisting Slam
2 x 4 @ 0 lb
D
Max Effort Vertical Jump
2 x 3
E
1 1/4 Front Squat
3 x 8
F
Bridge Db Press
3 x 10
G
Upright Row
3 x 10
H
Dumbbell Deficit Reverse Lunge
3 x 10
I1
Single Arm, Pronated Dumbbell Tricep Extension Single arm, pronated dumbbell tricep extension
2 x 10
I2
Concentrated DB Bicep Curl
2 x 10
A
Rest
1 x 1
A
Rest
1 x 1
Coach Andrew Marrero
Sports Performance Specialist: I am a new Dad, who is a Jiujitsu Black Belt w/11+ Years of Training and Competition. I have three degrees with two in exercise science and one MS in Sports Science; I’m a former sports performance researcher and have worked with 100+ athletes ranging from high school, collegiate level and combat sports.
As a new Parent, I'm aware of how limited YOUR TIME is; BUT you STILL NEED to MAKE TIME to train so that you can take care of not only yourself but your family. Don't compromise with shitty quick workouts, BUFF EXPRESS was made with people like you in mind
Get Buff Express
