Five day a week training program delivered weekly developed from experience training military special operators for functional strength, health, wellness and performance!
Program will focus on improving mobility to enhance quality of life while improving strength, endurance and overall health.
A1
Glute Mobilization
1 x 6
A2
Hamstring feel to Overhead Reach
1 x 6
B1
Kneeling T-Spine Rotations on the Wall
1 x 6
B2
Cat Camel Diagonal
1 x 5
C1
Trap Bar Deadlift
4 x 6
C2
Band Pull Aparts
4 x 10
D
Bent over Row to Deadlift Complex
3 x 8
E1
Birddog Dumbbell Row
3 x 10
E2
TRX Bicep Curl
3 x 12
E3
Grip Plate Walk
3 x 20
A1
Plank
1 x 1
A2
Deadbug
1 x 8
B1
4 Way Shoulders
1 x 4
B2
Close Chain Straight Arm Shoulder Rotations
1 x 6
C1
Incline Bench Press
4 x 8
C2
Push-up to Pike
4 x 8
D
Incline Dumbbell Chest Press
3 x 10
E1
Tricep on Wall
3 x 10
E2
Inverted Plank
3 x 8
E3
Crawl to Tricep to Push up
3 x 8
A1
Shin Box Rotation
1 x 8
A2
Glute Mobilization
1 x 8
A3
Groin Squeeze
1 x 3
B1
Reverse Step Back Lunge
4 x 8
B2
Facing Wall Hip Airplane
4 x 8
C1
Single Leg Squat to Bench
3 x 8
C2
Suitcase Lunge
3 x 8
D1
Goblet Squat
4 x 12
D2
ISO Squat Hold
4 x 1
A1
Plank
1 x 1
A2
Deadbug
1 x 8
A3
Kneeling T-Spine Rotations on the Wall
1 x 6
B1
Shooting Stance Rotations
3 x 8
B2
Pistol Grip Banded Walk
3 x 6
C
Kneeling Bottoms Up Kettlebell Press
2 x 8
D1
Seated Dumbbell Shoulder Press
3 x 12
D2
Dumbbell Lateral Raises
3 x 12
E1
Landmine Standing Press
3 x 10
E2
Bench Rocks
3 x 8
A1
Shin Box Rotation
1 x 8
A2
Heel Clicks
1 x 8
B1
Shoulder Hovers
2 x 6
B2
Crawl Shoulder Tap
2 x 5
C1
Archer Band Row
3 x 8
C2
Incline Archer Dumbbell Press
3 x 8
D1
TRX Row
3 x 12
D2
Weighted Push up
3 x 8
E1
Medicine Ball Slams
4 x 8
E2
Grip Plate Walk
4 x 10
E3
Leg Lifts Hanging from a Bar
4 x 8
Strength and Conditioning Coach
Retired Navy SEAL Tactical Performance Coach
Retired Navy SEAL Tactical Performance Coach
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