Stronger, Faster, Leaner...
A
TRX Pec Stretch
1 x 1:00
B
TRX Lat Stretch
1 x 1:00
C
T-Spine (side lying)
1 x 5
D
Adductor Rock
1 x 5
E1
Rope Face Pull
3 x 20
E2
DB Lateral Raise
3 x 20
E3
SL Glute Bridge
3 x 15
E4
Cable Pull Through
3 x 15
F1
Trap Bar DL
4 x 6
F2
Bow and Arrow DB Bench
4 x 8
F3
Chest-Supported DB Row
3 x 15
F4
Rear Delt Flyes on Incline
3 x 15
G1
KB Swing
3 x 20
G2
Push-Up
3 x 20
G3
V-Ups
3 x 20
H
Constant Tension DB Bicep Curls
2 x 12
A
Quad Stretch
1 x 1:00
B
Bench Pigeon
1 x 1:00
C
Bench Lat Stretch
1 x 8
D1
Bear Crawl Tap
2 x 10
D2
Dynamic Side plank
2 x 10
D3
Banded Abduction (Bridge)
2 x 15
E1
Back Squat
4 x 8
E2
Floor Press (DB)
4 x 8
F1
DB Lateral Raise
2 x 20
F2
DB 1/2 kneeling press
2 x 10
F3
Band Pull-Apart
2 x 20
G1
Sled Sprints
5 x 40
G2
MB Slam
5 x 8
A
Assault Bike
10 x 0:30 @ 0:30
B
Rowing
10 x 0:30 @ 0:30
C
Run
1 x 2
A
Wall T-Spine to Overhead
1 x 8
B
Scap Slide
1 x 12
C
Rotational Lunge (Dynamic Warm Up)
1 x 8
D
Worlds greatest stretch
1 x 5
E1
Side Shuffle (Dynamic Warm Up)
2 x 20
E2
Crossover (dynamic warm up)
2 x 20
E3
Skip (Dynamic Warm Up)
2 x 20
E4
Broad Jump.
2 x 20
F1
Trap Bar DL
4 x 6
F2
Incline DB Press
4 x 8
F3
Ab Wheel
4 x 6
G1
Skater Squat
3 x 5
G2
Low Row (TRX)
3 x 12
G3
TRX Knee Tuck
3 x 8
H
Battle Rope
5 x 0:30 @ 0:30
A
Bench Pigeon
1 x 1:00
B
Quad Stretch
1 x 1:00
C
Bench T-Spine Ext
1 x 10
D
Toe Touch Squat (heel elevated)
1 x 10
E1
SL KB Pass
2 x 8
E2
KB Waiter's Walk
2 x 20
F1
KB Goblet Squat.
4 x 8
F2
KB Swing
4 x 10
F3
Box Jump.
4 x 5
G1
Arnold Press
3 x 10
G2
DB Lateral Raise
3 x 10
G3
DB Skull Crusher
3 x 15
G4
Farmers Carry.
3 x 45
H1
V-Ups
3 x 15
H2
Ab Wheel
3 x 10
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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