Army Lean Program focuses on developing Strength, Speed, Endurance, for all tests in the New Army PT Test, this 4 Week Program provides workouts 7 Days a week focusing on different movements every day. Throughout the program you will see tremendous increases in all categories to help with passing and improving scores for the PT Test.
FeaturesPrep
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-Up #1
1 x 10:00
C
Barbell Back Squat
10, 10, 10, 8, 8, 8, 8, 6, 6, 6
D1
V-Ups
5 x 20
D2
(A) Plank
5 x 1:00
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Bodyweight Olympic Lifting Warm-Up
1 x 10:00
C
Bench Press
8 x 5
D
Half Kneeling DB Press
10 x 5
E
Hand Release Push-Up
10 x 10
F
1-mile Run
G
Reverse Sit-up
5 x 15
H
(A) Side Plank
5 x 0:30
I
Run
4 x .5
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Chris Hinshaw Warm-up
1 x 10:00
C
Deadlift
5, 5, 5, 5, 3, 3, 3, 3
D
Single Leg RDL
5 x 10
E
Ab Mat Sit Ups
15, 15, 15, 15, 5
F
Pull-Up
5 x 10
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Bodyweight Olympic Lifting Warm-Up
1 x 10:00
C
DB Front Squat #1
12, 12, 12, 12, 8, 8, 8, 8
D
DB Reverse Lunge
6 x 20
E
1-mile Run
F
Shoulder Taps #1
3 x 50
G
DB Side Bend
5 x 20
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Chris Hinshaw Warm-up
1 x 10:00
C
Barbell Upright Row
6 x 10
D
(A) Single Arm KB/DB Bent over Row
6 x 12
E
Leg Extension
6 x 20
F
DB Glute Bridge
5 x 15
G
Med Ball Sit-Up
15, 15, 15, 15, 5
H
Plank
5 x 1:00
Prep
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Dynamic Warm-Up #1
1 x 10:00
C
DB Farmer's Carry
10 x 100
D
(A) Single Arm Overhead Kettlebell Carry
5 x 0:30
E
Run
10 x .25
Conditioning
A
Choose One Cardio Option to complete 5 Minutes of: 1. Treadmill jog/run at a 50-60% Warm-up pace 2. Rowing at a 50-60% Warm-up pace 3. Biking at a 50-60% Warm-up pace
B
Bodyweight Olympic Lifting Warm-Up
1 x 10:00
C
Deadlift
8, 8, 8, 8, 5, 5, 5, 5
D1
DB Front Raise
5 x 10
D2
DB Lateral Raise
5 x 10
E
V-Ups
20, 20, 20, 20, 20, 2
F
Side Plank
5 x 1:00
Head Coach: Jon Williams. Four Years College Basketball experience, Assistant College Strength & Conditioning coaching experience at NAIA DIV I University. Bachelor of Arts: Kinesiology & Health Promotion. (Grand View University, Iowa)