First Due Crew
First Due Fitness
Functional Fitness, Functional Training, General Fitness, Strength & ConditioningFirst Due Crew is a well balanced strength & conditioning program that will improve all aspects of ones overall fitness level. FDC is a 6 day a week training plan programmed using a seasonal approach meaning every training cycle will have a different specific focus while always working toward improving ones aerobic conditioning and overall strength. On FDC we train HARD and SMART, focusing our efforts on the foundational movement patterns and building aerobic capacity through proper conditioning methods. FDC will alternate between cycles of 3 strength training sessions + 3 conditioning sessions per week & 4 strength training sessions + 2 conditions sessions per week, depending on the training cycle's main focus. Experience what FDC can do for your performance, physique & overall health/wellness today!
See you at the BIG one!
Prep
A
FDF Squat Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hip Flexors & Quads x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 5. Standing Box Jump 3 x 3
B1
SSB / Barbell Back Squat
B2
Pull Up
C1
KB / DB Overhead Press
C2
KB / DB RDL
D1
Hanging Leg Raise
D2
Barbell Curl
Conditioning
E
FDF Cool Down
Parasympathetic/Resonant Breathing Get into a comfortable position and for 2-3min complete the following recovery breath work: 5sec inhale 1sec hold 5sec exhale 1sec hold REPEAT until 2-3min is complete
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
Aerobic Conditioning
B
1a. 15-20min of Air Bike/Assault Runner 1b. 15-20min of Rowing/Ski Erg 1c. 15-20min of Light Sled PowerTalk (a weight you can walk with continuously) *Feel free to substitute your machine of choice with any of the options above
Conditioning
C
FDF Cool Down
Parasympathetic/Resonant Breathing Get into a comfortable position and for 2-3min complete the following recovery breath work: 5sec inhale 1sec hold 5sec exhale 1sec hold REPEAT until 2-3min is complete
Prep
A
FDF Upper Body Warm-Up
1. 50cal OR 5min on Ski Reg/Rower 2a. Band Pull Apart 2 x 20 2b. Band Over and Back 2 x 20 3a. Band Bradford Press 2 x 20 3b. Band Row 2 x 20 4a. Band External Rotation Pull Apart 2 x 20 4b. Band Face Pull 2 x 20
B1
Barbell Bench Press
B2
KB / DB Split Squat
C1
Deadstop Barbell Row
C2
Barbell RDL
D1
Ab Wheel Rollout
D2
Barbell Skullcrusher
Conditioning
E
FDF Cool Down
Parasympathetic/Resonant Breathing Get into a comfortable position and for 2-3min complete the following recovery breath work: 5sec inhale 1sec hold 5sec exhale 1sec hold REPEAT until 2-3min is complete
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
Aerobic Conditioning
B
EMOM 40 (well conditioned individuals can go up to 60) 1a. 45s Air Bike/Rower 1b. 45s Ball Slam 1c. 45s Jog/Shuttle Run 1d. 45s Alternating KB/DB Snatch 1e. 45s Jump Rope
Conditioning
C
FDF Cool Down
Parasympathetic/Resonant Breathing Get into a comfortable position and for 2-3min complete the following recovery breath work: 5sec inhale 1sec hold 5sec exhale 1sec hold REPEAT until 2-3min is complete
Prep
A
FDF Deadlift Warm-Up
1. 50cal or 5min on Air Bike 2. Foam Roll Hamstrings & Calves x 60s each side 3a. Bird Dogs 3 x 5 per side 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Side Plank 3 x 15s each side 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Seated Box Jump 3 x 3
B1
Trap Bar Deadlift
B2
Dips
C1
Paused Goblet Squat
C2
KB / DB Row
D1
Farmers carry
D2
Glute-Ham Raise
Conditioning
E
FDF Cool Down
Parasympathetic/Resonant Breathing Get into a comfortable position and for 2-3min complete the following recovery breath work: 5sec inhale 1sec hold 5sec exhale 1sec hold REPEAT until 2-3min is complete
Prep
A
FDF Conditioning Warm-Up
1. 50cal or 5min on Air Bike/Rower 2a. Foam Roll Hip Flexors & Quads x 60s each side 2b. Foam Roll Hamstrings & Calves x 60s each side 3a. Band Pull Apart 2 x 20 3b. Banded Glute Bridge 3 x 10 with 1s pause at the top 4a. Goblet Squat 3 x 5 with 3s pause in the bottom (use a very light load) 4b. Unilateral Deadlift 3 x 5 each side (pause for 1s at the bottom, use a light KB/DB) 5. Burpee 3 x 5
KB/DB Complex
B
Perform exercises in a complex fashion (no rest between movements, transition from one to the other until entire complex is complete) 1a. 5 Double KB/DB Swing/Deadlift 1b. 5 Double KB/DB Clean 1c. 5 Double KB/DB Press 1d. 5 Double KB/DB Squat 1e. 5 Double KB/DB Swing/Deadlift Rest 90-120s x5 Rounds
Aerobic Conditioning
C
Pick 2 pieces of cardio equipment & perform 10-20min of steady state "conversational style" work on each. 1a. 10-20min of Air Bike/Assault Runner 1b. 10-20min of Rowing/Ski Erg *Feel free to substitute your machine of choice with any of the options above
Conditioning
D
FDF Cool Down
Parasympathetic/Resonant Breathing Get into a comfortable position and for 2-3min complete the following recovery breath work: 5sec inhale 1sec hold 5sec exhale 1sec hold REPEAT until 2-3min is complete
Jacob Auzenne
I'm a First Responder with 15+ years of personal training experience. From professional athletes to everyday athletes, I've helped clientele of all backgrounds become stronger, healthier and perform better.
When you join a team you’re getting more than programming, you’re joining an online community.
First Due Crew
First Due Crew
First Due Crew
