Moffit Training Systems
Law Enforcement, Tactical, Tactical / Military, First Responders6 sessions per week
Must use App app to view and log training
Team Training
A1
Goblet Squat
3 x 30
A2
Couch Stretch (Hip Flexors)
3 x 30
A3
Band Face Pull
3 x 10
A4
Band Pull-Apart
3 x 20
B1
Plank
3 x 0:30
B2
Side Plank on Elbows
3 x 0:20
C
Back Squat
10, 8, 5, 5, 5
D1
Bench Press
10, 8, 5, 5, 5
D2
1-Arm DB Row
10, 10, 8, 8, 8
E
Stretch
1 x 10:00
A
Cardio Warm Up
1 x 10:00
B
Directions
C1
Goblet Squat
2 x 8
C2
Push-Up
2 x 8
C3
Reverse Lunges
2 x 8
C4
Pull-Up
2 x 8
D
Rest
1 x 3:00
E
Directions
F1
DB Overhead Carry
2 x 40
F2
DB Renegade Row
2 x 8
F3
RDL DB
2 x 8
F4
DB Push Press
2 x 8
G
Stretch
1 x 10:00
A1
Pigeon Stretch
3 x 30
A2
Couch Stretch (Hip Flexors)
3 x 30
A3
Seated External Rotation
3 x 8
A4
Reverse Flys
3 x 12
B1
Deadlift
8, 5, 3, 3, 3, 3
B2
DB Lunges
5 x 5 @ 0, _ , _ , _ , _ lb
C1
Overhead Press
12, 8, 8, 8, 8
C2
Seated Cable Row
12, 8, 8, 8, 8
D1
Barbell Bicep Curl
3 x 10
D2
Push-Up
3 x MAX
D3
DB Lateral Raise
3 x 15
A
Cardio
B
Stretch
1 x 10:00
A1
Alternating DB Hammer Curl
3 x 8
A2
DB Skull Crusher
3 x 8
B1
Zottman Curls
3 x 8
B2
Tricep Pushdown
3 x 8
C1
DB Front Raise
3 x 8
C2
Standing DB Upright Row
3 x 8
A
Cardio
B
Stretch
1 x 10:00
TJ Moffit
Head Coach and Owner of Moffit Training Systems CSU Bakersfield Assistant Strength and Conditioning Coach (Baseball/Wrestling) Professor of Kinesiology at CSUB Credentials: MS Kinesiology, CSCS, Pn1
When you join a team you’re getting more than programming, you’re joining an online community.
Lieutenant Lean
Lieutenant Lean
Lieutenant Lean
