Legion Strong
Alex Barron
Tactical / Military7 days per week programming focused on tactical athletes, written by a member of the Army Special Operations Community. This program is designed to address the need to balance strength, power, and conditioning with an eye on longevity and injury prevention.
This program uses a conjugate methodology, with conditioning focused workouts on non lifting days.
Optional second sessions and recommended mobility exercises provide the opportunity to scale the program to your needs and take the guesswork out of mobility and injury prevention.
A1
FT Founder
3 x 2 @ 0:20
A2
Single Leg RDL
3 x 12
A3
KB Plank Saw
3 x 10
B
Hatfield Split Squat
5 x 10
C
Belt Squat Marching
4 x 1:00
D1
Glute-Ham Raise
3 x 10
D2
Reverse Hyperextension
4 x 25
D3
Plank
4 x 1:00
E
Walk
Legion Lower Body Mobility
A
2 rounds: Phil Daru Hip Rotations x5 per side Shin Box x5 per side Ankle rock (go to prisoner squat, then rock back and forth) x10 back and forth
Conditioning
A
Bodyweight Circuit #3
4 rounds: Plyometric Push ups x20 Inverted Row x20 Jumping Lunge x10 per leg After 4 rounds 15 minute run
A1
Prone Shoulder Circles
3 x 5
A2
Kneeling Windmill
3 x 20
A3
Scapular Pull up
3 x 10
B
Bent Over Row
5 x 5
C
Single Arm Lat Pulldown
5 x 20
D1
DB Bench Press
4 x 20
D2
Tate Press
4 x 20
D3
Tall Kneeling Pallof Press
4 x 30
E
Walk
Legion Strong Upper Mobility
A
2 rounds: Phil Daru neck rotation x5 per direction Kabuki Strength T-Spine rotation x5 per side Phil Daru Shoulder rotation x5 per side Pass Through with Side Bend x5 (pipe to overhead+left bend+right bend = 1 rep) after 2 rounds: Landmine University Wall Stretch
A
Rowing
1 x 10000
A1
Deep Squat to T-Spine Rotation
3 x 3
A2
Shinbox Rotation
3 x 10
A3
Glute Bridge w/ Band
3 x 10
B
Banded Box Squat
10 x 2
C
1-Leg Step-Up Jump
5 x 4
D1
Leg Extension
3 x 20
D2
Calf Raise
3 x 50
D3
Suitcase Carry
3 x 40
E
Walk
Legion Lower Body Mobility
A
2 rounds: Phil Daru Hip Rotations x5 per side Shin Box x5 per side Ankle rock (go to prisoner squat, then rock back and forth) x10 back and forth
A1
Mace Swing
3 x 20
A2
Bird Dog w/ Band
3 x 20
B
Banded Bench
9 x 3
C
Lying Medball Throw
5 x 3
D1
Bottom up Waiter Walk
4 x 20
D2
DB Zottman Curl
4 x 15
D3
Close Grip Push-Up
4 x 20
E
Walk
Legion Strong Upper Mobility
A
2 rounds: Phil Daru neck rotation x5 per direction Kabuki Strength T-Spine rotation x5 per side Phil Daru Shoulder rotation x5 per side Pass Through with Side Bend x5 (pipe to overhead+left bend+right bend = 1 rep) after 2 rounds: Landmine University Wall Stretch
A
Ruck
1 x 3 @ 45 lb
Alex Barron
Coach Alex Barron is a member of US Army Special Operations who has accomplished some of the most grueling training the Army has to offer, and deployed to multiple combat zones. He also holds Strength Coaching certifications from Westside Barbell. His experiences allow him to approach coaching from an intimate understanding of the demands and needs of tactical athletes.
The stereotype of the physically broken off 35 year old member of SOF is all too real. Legion Strong aims to keep you at the top of your game as long as possible while mitigating the wear and tear on your body.
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Brill Horgan
US Army SOF
Verified Athlete"I really like the warmups because they are functional workout circuits by themselves and got me back into doing actual warmups for injury prevention and to optimize the workout. Secondly, it is filled with a variety of movements and workouts to keep things fresh and still train towards my goals."
Tomas Hernandez
US Army SF
Verified Athlete"My 22 years of service in both the regular Army and SOF have taken a significant toll on my body. Legion Strong’s modular programming has helped me improve my cardiovascular and muscular endurance while avoiding new injuries and managing pre-existing ailments and adapting to my schedule."
When you join a team you’re getting more than programming, you’re joining an online community.
Legion Strong
Legion Strong
Legion Strong
