This program is for those that are seeking to increase their overall strength and stability through functional movement patterns. By incorporating a unique dynamic between intriguing movements and the demands of eccentric isometrics, it's guaranteed that you will not only improve your strength, but will improve your movement patterns as well.
FeaturesConditioning
A
RP Quick Warm-Up
1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW
B
Front Curled Squats
3 x 8
C
DB RDL
3 x 8
D
Incline DB Bench Press
3 x 8
E
Standing DB Press
3 x 8
F
Bent Over DB Row
3 x 8
G
1-Arm Lat Pull-in
3 x 16
H1
Leg Lifts
3 x 10
H2
Superman
3 x 10
Conditioning
I
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
A
Rower
750, 250, 250, 500, 250, 250 @ 1:00, 2:00, 2:00, 1:00, 2:00, 2:00
Conditioning
B
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Conditioning
A
RP Quick Warm-Up
1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW
B
Spoto Press
3 x 8
C
Plate Loaded Shoulder Press
3 x 8
D
Leg Press
3 x 8
E
Glute Drive
3 x 8
F
Horizontal Row
3 x 16
G
Hammer Curl
3 x 16
H
GHD Hip Extension
3 x 12
I
GHD Sit-Up
3 x 12
Conditioning
J
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Circuit
A
30-24-18-12-6 Calorie Echo Bike 30-24-18-12-6 AbMat Sit-Ups * If the Sit-Ups are too much, do crunches! Keys for Performance: - For the higher reps, you want to go at a slower and steadier pace. Something sustainable that will allow you to keep moving throughout the whole workout. - As you get closer to the end, especially to last set, I want you to dig deep and try to sprint to the finish line.
Conditioning
B
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Conditioning
A
RP Quick Warm-Up
1-2 Rounds: 10/10 Hip Circle Forward/Backward Walks 10/10 Hip Circle Lateral Walks 10 Hip Circle Squats 10/10 Bird Dogs 10/10 McGill 1/2 Curl-Up 30s/30s Side Plank 10/10/10 YTW
B
KB Suitcase Deadlift
3 x 16
C
Hack Squat
3 x 8
D
Single Arm Incline DB Press
3 x 16
E
GHD Row
3 x 8
F
Egyptian Lateral Raises
3 x 8
G
Lat Pulldown
3 x 8
H1
Reverse Grip Triceps Pulldown
3 x 10
H2
Rope Curl
3 x 10
I
Plank
3 x 1:00
J
Kneeling Cable Crunch
3 x 12
Conditioning
K
RP Cool Down
60 seconds per side/movement: Standing Hamstring Stretch Straight Leg Calf Stretch Kneeling Hip Flexor Stretch Couch Stretch Quadruped Glute/Piriformis Stretch Quadruped Adductor Stretch Quadruped Thoracic Rotation Butterfly Stretch Prayer Stretch Pigeon Stretch
Hey there! I'm Chris. I'm a Marine Corps veteran with a MS degree in Exercise Physiology, a CSCS cert, and a TSAC-F cert. I have accrued over 18,000 hours of training experience in almost all facets of fitness! Come join the team!