The Perseus Legacy: Your S&C Adventure
MR Fitness
Strength & Conditioning, Tactical, Multi-sport, Endurance, First Responders, Law Enforcement, Tactical / MilitaryThis program is for those who, like me, want to be ready for whatever life brings, whether it's being a role model for your children, excelling in the Army Infantry, or coaching the next generation of young athletes. I created "The Perseus Legacy" because I understand the importance of staying strong and setting an example for my kids. It's not just about fitness; it's about preparing for life's challenges and inspiring those around you. With a focus on adaptability and comprehensive strength and conditioning, our program is your all-in-one solution to excel in any fitness or life pursuit. Join us, and together, let's build a legacy of strength, health, and inspiration. Your journey starts here.
A
Run specific warm up
B
1-mile Run
C
Lunge Walk
1 x 400
A1
Overhead Press
6, 5, 4 @ 80, 85, 87 %
A2
Band Face Pull
3 x 12
B
3-way Shoulder Shocker
3 x 10
C1
Tricep Pushdown
12, 10, 8, 6
C2
DB Bicep Curls
12, 10, 8, 6
Circuit
D
Rowing Machine Tabata 8Rds: 20 second sprint into 10 second slow pace repeated 8 times Should last about 4 minutes
A
Run-Specific Warm-Up
B
3 mile easy run
C
Static Stretch
Warmup
A
Activate your Central Nervous System & raise your core temperature with a series of 8 movements. Perform each movement for 10 reps: 10 Jumping Jacks 10 Push-ups 10 Flap Jacks 10 Groiners 10 Air Squats 10 Frog Jumps 10 Sit-ups 10 Burpees
#1 - Pre-hab
B
3 Rounds of the following: 10 Band Pull-Aparts 10 Pushups 10 Lying Handcuffs
recovery
C
Complete the following stretches after your lift: 1. 3D Hamstring Stretch 2. IT Band Stretch 3. Leaning Calf Stretch 4. Hip Flexor Stretch 5. Groiner 6. Quad Stretch 7. Piriformis Stretch 8. Lower Back Stretch 9. Adductor Stretch 10. Lat Stretch 11.Chest Wall Stretch
A
Barbell Warm-up
B
Hang Power Clean
3 x 3 @ 70, 80, 85 %
C
Back Squat
4 x 5 @ 70, 80, 85, 85 %
D
Romanian Deadlift (RDL)
3 x 3 @ 80, 85, 95 %
A1
Bench Press
8, 6, 5, 3, 3 @ 60, 70, 80, 85, 85 %
A2
Band Face Pull
5 x 8
B1
weighted dips
5, 4, 3 @ 88, 92, 95 %
B2
Lying Leg/Hip Raise On Bench
3 x 10
C1
Incline DB Bench Press
6, 6, 5, 4 @ 80, 85, 85, 85 lb
C2
DB Lateral Raise
12, 10, 8, 8 @ 70, 80, 85, 85 %
D
DB Skull Crushers
8, 7, 6
A
Heroic Warm-up
For Completion
B
Weighted Strict Pullup
4 x 3 @ 70 %
C
seated row plus extension
4 x 6
D
Lat Pulldown
3 x 6
E
DB Bicep Curls
10, 8, 6
F
Static Stretch
A
Heroic Warm-up
B
Depth Jump
3 x 4
C
Tuck Jump
3 x 10
D
Alt Split Jumps
3 x 12
E
Box Jump
3 x 6
F
Single Leg Broad Jump & Land
3 x 6
G
Static Stretch
Michael Robinson
I'm Michael Robinson, a Reserve Army Infantry officer, personal trainer(NASM CPT), and strength and conditioning coach(NSCA CSCS). My life revolves around service, strength, and family. I'm on a mission to share my expertise and inspire others. As a husband and father, my family is my driving force. I'm dedicated to being fit and energetic for them and my career.
Join The Perseus Legacy now to become the hero of your own story, be inspiring, excel in your career, and guide the next genernation as a role model.
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The Perseus Legacy: Your S&C Adventure
The Perseus Legacy: Your S&C Adventure
The Perseus Legacy: Your S&C Adventure
