The Synergist Effect
The next phase for FSMA's advanced program
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep 4
Quad Pull 20yds Knee to chest pull 20yds Reverse lunge w/ twist x5 each side Lateral squat x5 each side Yoga push up x5 Groiner x5 each side
C
Scapula Angels
2 x 6
D
Accelerate to Backpedal to Re-Accelerate (Constant)
4 x 0:20
E1
Single arm goblet squat
3 x 6
E2
Hanging Knee Raise
3 x 12
F1
Push-Up
F2
Body Weight Split Squat
3 x 10
G1
Thread the needle
2 x 5
G2
90/90
2 x 5
Recovery
H
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep 4
Quad Pull 20yds Knee to chest pull 20yds Reverse lunge w/ twist x5 each side Lateral squat x5 each side Yoga push up x5 Groiner x5 each side
C
Scapula Angels
2 x 6
D
Lateral Hop
4 x 0:15
E1
Air Squat
3 x 10
E2
Jump Squat
3 x 5
F1
Push-Up
3 x 0:20
F2
Side Plank
3 x 0:20
G1
Body Weight Split Squat
3 x 10
G2
Plyo Lunge
3 x 5
H1
Thread the needle
2 x 5
H2
90/90
2 x 5
Recovery
I
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep 3
Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5
Prep
C
Run Prep
A Skip 20yds High Knees 20yds
D
Build Ups
2 x 20
Aerobic Capacity
E
60s of running at medium pace 90s of walking 4 rounds total Keep the pace on each round. If cadets are dying off, tell them to slow down and maintain a good pace.
F1
Single Leg Glute Bridge
2 x 10
F2
Plank
2 x 0:30
Recovery
G
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
Prep
A
Warm Up
Warm Up: Get the heart rate up, 5 minutes of continuous movement. Bike, jog, row, shuffling...possibilities are endless!
Prep
B
Movement Prep 3
Neck rotation x10 Shoulder rotations x10 Arm circles x10 Trunk Twist x10 Hip Circles x10 Knee Circles x10 Ankle Circles x10 Good Morning x10 Rev Lunge x10 Lateral March x5
C1
Jump Rope
4 x 1:00
C2
Push-Up
3 x 0:30
C3
Walking Lunges
3 x 0:30
C4
Reverse Plank
3 x 0:30
Recovery
D
Cool Down
Easy 5 minutes of recovery. Lower the heart rate, foam roll, stretch, easy mobility, etc.
