Stronger, Faster, Leaner...
A
Wall T-Spine to Overhead
1 x 8
B
Worlds greatest stretch
3 x 8
C1
Rotational Lunge (Dynamic Warm Up)
1 x 20
C2
Side Shuffle (Dynamic Warm Up)
1 x 40
C3
Skip (Dynamic Warm Up)
3 x 40
C4
Side Throw
3 x 10
C5
OH MB Throw
3 x 6
D1
Gob Squat
4 x 10
D2
Pull-Up
4 x MAX
D3
Landmine Press (1/2 Kneeling)
4 x 8
E1
Rev Lunge
3 x 8
E2
Sprinter Sit Up
3 x 8
E3
Bear Crawl Tap
3 x 10
F1
Battle Rope
4 x 30
F2
Farmer Carry
4 x 60
A1
Airdyne
5 x 0:45
A2
KB Suitcase Carry
5 x 45
A3
Plank
5 x 0:45
A4
Battle Rope
5 x 45
A5
Side Plank
5 x 0:30
A
Hip 90/90 kick to elbow
1 x 8
B
Spiderman
1 x 8
C
Toe Touch Squat
1 x 8
D
Breakdancer T-Spine
1 x 8
E
Glute March
1 x 8
F1
KB Swing
3 x 8
F2
MB Slam
3 x 5
G1
KB DL
4 x 8
G2
Floor Press (DB)
4 x 10
G3
Sprinter Sit Up
4 x 8
H1
Sled Drag.
4 x 40
H2
Body Saw (valslide)
4 x 8
H3
Low Row (TRX)
4 x 15
A
Shin box Rotation
1 x 8
B
Adductor to T-Spine
1 x 8
C
Spiderman
1 x 8
D1
SL KB Pass
2 x 10
D2
Band pull apart
2 x 20
E1
Plyo Step Up
E2
Plyo Push Up
F1
RFESLS
4 x 8
F2
Incline DB Press
4 x 10
F3
Bent DB Row
4 x 10
F4
Pallof Press
4 x 8
G1
Sled March
3 x 40
G2
Farmer Carry
3 x 60
Jason Vieira is a Strength and Conditioning Specialist with 20 years of experience working with elite athletes, law enforcement, first responders, and military personnel, to increase productivity and job readiness.
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