ReadyUp Athletic Development
Tactical, Tactical / Military, General Fitness, Combat Sports2 week meso-cycle geared towards military athletes returning from Basic Training, AIT, Ranger school, TDY, long field training, Airborne school etc looking to stay fit while on leave or ramp back up into more serious training. This program was originally written for a Soldier on Christmas Exodus from Ranger school and the goal was to get him moving properly again, re-build a little strength and send him back to training feeling 100% and then some.
There is no running in this program.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll and Warmup A
B1
Forearm Plank
3 x 20
B2
Kettlebell, Single Arm, Farmer Carry
3 x 20
C
Barbell, Clean Grip Shrug
5 x 3 @ 60, 62, 64, 66, 66 %
D1
1 Dumbbell, Heels Elevated, Goblet Squat
3 x 8
D2
2 Kettlebell Z Press
3 x 10
E1
Pendlay Row
3 x 10
E2
2 Dumbbell Lateral Lunge
3 x 8
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
A
Foam Roll and Warmup B
B1
Med ball, alternating reach, dead bug
3 x 10
B2
1 Kettlebell Single Arm Waiter Carry
3 x 20
C1
Dumbbell Floor Press
3 x 8
C2
Skater Squat
3 x 8
D1
Kettlebell, Single Arm Swing
3 x 8
D2
Chin-Up
3 x 6
E1
Lying Hamstring Walkout
3 x 5
E2
Bench Neck Bridge
3 x 1 @ 0:20
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
A
Foam Roll and Warmup C
B1
Hanging Leg Raise
3 x 5
B2
Plate squat, front raise, and twist
3 x 5
C1
Trap Bar Deadlift
3 x 5
C2
2 Kettlebell, Tall Kneeling Press
3 x 8
D1
Goblet Step-Up
3 x 8
D2
Pull-Up
3 x 6
E1
Face Pull
3 x 12
E2
Close Grip Push-Up
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
A
Foam Roll and Warmup A
B1
TRX Plank
3 x 20
B2
Band, Tall Kneeling Anti Rotation Press
3 x 5
C1
Landmine, Standing, Single-Arm Press
3 x 5
C2
2 Dumbbell, Suitcase, Split Squat
3 x 8
D1
2 Dumbbell Bench Press
3 x 10
D2
Goblet Lateral Step-Up
3 x 5
E1
Neck Harness Extension
3 x 10
E2
Dead Hang
3 x MAX
Homework
F
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
