Red Line Strength
Red Line Strength
First RespondersStrength and conditioning as we know it was designed for the sports of powerlifting, and olympic weightlifting. You are neither. As a firefighter, we have unique demands of the job, common injuries we face, and physical atributes we must possess to be able to display our skills to the best of our abilities.
This program will improve your joint workspace, connective tissue, energy systems, and strength in many different positions and at different speeds. Areas that are often untrained in most programs.
Our primary goal is to improve your performance, and decrease the risk of injury. Ensure you can train and work for the duration of your career, and be healthy enough to enjoy your retirement.
Train like your life depends on it, because it does.
A1
Seated T Spine CARs
1 x 2
A2
Arms in Front Scap CARs
1 x 2
A3
Seated Shoulder CARs
1 x 2
A4
Elbow CARs
1 x 2
A5
Wrist CARs
1 x 2
B1
Incline Bench Shoulder IR RAILs
2 x 10 @ 10
B2
Incline Bench Shoulder Axial CARs
1 x 3
C1
Arm Abducted Band ER
1 x 30
C2
Abducted Shoulder Axial CARs
1 x 3
D1
Fat Grip Wide Grip Pull Down
1 x 1:00
D2
Quadruped Weighted Shoulder CARs
1 x 0:30
E1
Close Grip 2 Board Press
6 x 3
E2
Seated Shoulder Axial CARs
6 x 3
F1
Chest Supported DB Row
4 x 10
F2
Plate Push Ups
4 x 10
F3
Palloff Press
4 x 10
G
DB Clean + Press
5 x 10
H1
Wrist CARs
1 x 2
H2
Elbow CARs
1 x 2
H3
Seated Shoulder CARs
1 x 2
H4
Arms in Front Scap CARs
1 x 2
H5
Seated T Spine CARs
1 x 2
A1
Segmented Cat/Camel
1 x 2
A2
Quadruped Hip CARs
1 x 2
A3
Knee CARs
1 x 2
A4
Ankle CARs
1 x 2
B1
Seated Hip IR Blocked RAILs
2 x 0:10 @ 10
B2
Seated Hip Axial CARs
1 x 3
C1
Seated Band Hip ER
1 x 30
C2
Seated Hip Axial CARs
1 x 3
D1
Lateral Band Walks
1 x 1:00
D2
Standing Weighted Hip CARs
1 x 2
E1
Contralateral DB Split Squat
4 x 6
E2
Standing Hip Axial CARs
4 x 3
F1
Band Good Mornings
3 x 30
F2
Slider Leg Curls
3 x 30
F3
Ab Wheel
3 x 30
G
Assault Bike
8 x 10 @ 50
H1
Ankle CARs
1 x 2
H2
Knee CARs
1 x 2
H3
Segmented Cat/Camel
1 x 2
H4
Quadruped Hip CARs
1 x 2
A1
Quadruped Banded Spine Hinges
2 x 0:30
A2
T Spine Wall Peel Offs
2 x 0:30
A3
Supine Neck Flexion
3 x 0:30
B
Cardio
1 x 40:00
A1
Seated T Spine CARs
1 x 2
A2
Arms in Front Scap CARs
1 x 2
A3
Seated Shoulder CARs
1 x 2
A4
Elbow CARs
1 x 2
A5
Wrist CARs
1 x 2
B1
TRX Shoulder ER RAILs
2 x 0:10 @ 10
B2
Abducted Shoulder Axial CARs
1 x 3
C1
Arm at Side Band Shoulder IR
1 x 30
C2
Quadruped Closed Axial Shoulder CARs
1 x 3
D1
Band Overhead Tricep Extension
1 x 1:00
D2
Banded Elbow CARs
1 x 0:30
E1
Fat Grip Bench + Bands
9 x 3 @ 30 %
E2
Seated Shoulder Axial CARs
9 x 3
F1
Neutral Grip Pull Up
4 x 5
F2
Low Anchor Face Pull
4 x 20
F3
Landmine Press
4 x 8
G1
DB Snatch
4 x 4
G2
Renegade Row
4 x 5
H1
Seated T Spine CARs
1 x 2
H2
Arms in Front Scap CARs
1 x 2
H3
Seated Shoulder CARs
1 x 2
H4
Elbow CARs
1 x 2
H5
Wrist CARs
1 x 2
A1
Segmented Cat/Camel
1 x 2
A2
Quadruped Hip CARs
1 x 2
A3
Knee CARs
1 x 2
A4
Ankle CARs
1 x 2
B1
Side Lying Hip ER Rails
2 x 0:10 @ 10
B2
Side Lying Hip Axial CARs
1 x 3
C1
Seated Band Hip IR
1 x 30
C2
Seated Hip Axial CARs
1 x 2
D1
Seated Band Leg Curls
1 x 1:00
D2
Banded Knee Rotations
1 x 0:30
E
Farmer Carry
1 x 1
F1
Alternating DB Lateral Lunge
5 x 8
F2
KB Pull Across
5 x 5
F3
Hanging Knee Raise
5 x 10
F4
SkiErg
5 x 200
G1
Ankle CARs
1 x 2
G2
Knee CARs
1 x 2
G3
Segmented Cat/Camel
1 x 2
G4
Quadruped Hip CARs
1 x 2
Improve your performance, decrease your chance of injury. Have the capacity to display your skills, while staying healthy enough to enjoy your retirement
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Red Line Strength
Red Line Strength
Red Line Strength
