Arrested Performance
First Responders, Strength & Conditioning, Tactical, Functional Fitness6 sessions per week
Must use App app to view and log training
Team Training
A
Cardio
1 x 30:00
Prep
A
Warm Up A
Couch Stretch 2 minutes each side 2 x 20 secs Banded Ankle Eversion 2 x 10 Cable Shoulder External Rotation 2 x 10 Wall slide side lying hip abduction 2 x 15 Supine Leg Raises
B
Hand supported Single Leg RDL
3 x 8
C
Smith Machine Spit Squat
3 x 8
D1
Neutral Grip Dumbbell Bench Press
4 x 8
D2
Weighted Neutral Grip Pull up
4 x 4
E1
Weighted Dips
4 x 5
E2
DB One Arm Supported Rows
4 x 8
Circuit
F
2 rounds 90/90 hip switch 60 seconds Twisted Cross 30 seconds each Leg Across Body Tactical Frog
A
Cardio
1 x 45:00
Conditioning
A
Warm Up B
2 x 10 Wall Slide Side Lying Hip Abduction 2 x 20 Ankle eversion 2 x Prone W T Y iso holds 10 seconds each 2 x 30 second side plank
B
Trap Bar RDL
2 x 6
C
DB Bulgarian Split Squat
2 x 8
D
30 Degree Incline DB Bench Press
2 x 8
E
DB Incline Row
2 x 8
F
Lying cuffed lateral raises
3 x 12
G
Seated Calf Raise Machine
3 x 12
A
Airdyne
3 x 4:00
Circuit
B
EMOM - 12 minutes Three exercises rotating each on the minute, which means you will get through 4 rounds of each exercises as we are only programming three this week. DB Farmers Walks - 30 seconds work - I will be doing 2 x 25kg Heavy Sled Pull - 50kg 10 x Landmine Rotations (5 each)
Recovery
C
Recovery cool down
2 rounds 90/90 hip switch 60 seconds Twisted Cross 30 seconds each Leg Across Body Tactical Frog
A
Hip Thrust Machine
2 x 8
B
Pendulum squat
2 x 6
C
T Bar Row supported - Upper Back
2 x 8
D
Seated Shoulder Press Machine
2 x 8
E
Preacher Curl Machine
3 x 8
F
Split Stance Overhead Tricep Extension
3 x 8
G
Standing Calf Raise Machine
3 x 8
When you join a team you’re getting more than programming, you’re joining an online community.
Arrested Performance
Arrested Performance
Arrested Performance
