Be Useful is built for bouncers who want more. More strength, more athleticism, more energy.
If you are a security professional looking to become leaner, stronger, more effective at your job, or simply stop living a sedentary lifestyle, this is program for you.
The Be Useful program is built for those who work in the security industry.
Working in security requires you to stay focused for hours and hours of nothing, until that one thing that could be the difference between life and death.
When the time comes, will you be equipped?
With the help of weekly workouts straight to your phone, you will become the go to person to work with.
Drawing on years of security and fitness industry experience, Security Strong is eradicating shirt fillers, one shift at a time.
A
Treadmill Work
1 x 10:00
B1
Goblet Squat
3 x 10
B2
Couch Stretch (Hip Flexors)
3 x 30:00
C
Deadlift
3 x 8
D
Front Squat
4 x 5
E1
Prone Machine Hamstring Curl
3 x 12
E2
Jefferson Curl
3 x 5
F1
Seated Cable Row
4 x 8
F2
Lat Pulldown
4 x 6
A1
Band Face Pull
2 x 10
A2
Dead Hang
2 x 0:30
B
C
Medicine Ball Slam
3 x 4
D
Bent Over Row
8, 6, 4, 2
E
Safety Bar Good Morning
3 x 4
F1
Wide Grip Seated Cable Row
3 x 12
F2
Seated Bicep Curl
3 x 15
A
Assault Bike
1 x 10:00
B1
Glute Bridge
2 x 10
B2
Stiff Leg Deadlift
2 x 10
C
Deadlift
5, 5, 3, 3, 2, 1
D
RDL
3 x 5
E1
Leg Extension
3 x 12
E2
Front Rack Walking Lunge
3 x 20
F1
Pull-Up
3 x 8
F2
1-Arm DB Row
3 x 8
A1
Band Pull-Apart
2 x 10
A2
Banded dislocates
2 x 10
A3
YTW
2 x 10
B
DB Shoulder Press
3 x 8
C
Incline DB Bench Press
3 x 8
D1
Bench Dips
3 x 12
D2
DB Chest Fly
3 x 12
E1
Tricep Pushdown
3 x 12
E2
Close Grip Push-Up
3 x 12
Best bouncer in Hertfordshire. Committed to eradicating shirt fillers, 8 years' experience building useful bodies.
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