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
B
Sleeper IR PAILs
1 x 30 @ 5
C1
Sleeper IR Passive Range Hold
1 x 6 @ 5
C2
Sleeper Axial CARs
1 x 3
D1
Seated Shoulder Extension Passive Range Hold
1 x 6 @ 5
D2
Eccentric Dips
1 x 6 @ 5
D3
Quadruped Weighted Shoulder CARs
1 x 2
E1
Neutral grip Floor Press + Chains
6 x 3
E2
Seated Shoulder Axial CARs
6 x 3
F
Neutral grip Floor Press + Chains
1 x MAX @ 80 %
G1
Gorilla Row
4 x 8
G2
Tate Press
4 x 8
G3
Half Kneeling Palloff Press
4 x 8
H1
Cardio
5 x 60
H2
TRX Rows
5 x 5
I1
Elbow CARs
1 x 2
I2
Seated Shoulder CARs
1 x 2
I3
Wrist CARs
1 x 2
I4
Arms in Front Scap CARs
1 x 2
I5
Seated T Spine CARs
1 x 2
A
Full Body CARs
1 x 2
B1
Tibialis Raise
1 x 15
B2
Foam Roller Thread the Needles
1 x 8
C1
Cardio
3 x 12:00
C2
Band Pull Apart
3 x 15
C3
Band Face Pull
3 x 15
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
B
90/90 Hip IR PAILs
1 x 30 @ 5
C1
90/90 IR PRH
1 x 6 @ 5
C2
90/90 Hip Axial CARs
1 x 3
D1
Quadruped Hip Extension Passive Range Hold
1 x 6 @ 5
D2
Eccentric RFESS
1 x 5
D3
Quadruped Hip CARs
1 x 2
E1
Front Squat + Bands
6 x 3
E2
Standing Hip Axial CARs
6 x 3
F
Front Squat + Bands
1 x MAX @ 80 %
G1
Reverse Hyper
4 x 30
G2
Alternating DB Step Up
4 x 8
G3
Slider Knee Tucks
4 x 8
H
Cardio
8 x 30 @ 30
I1
Ankle CARs
1 x 2
I2
Knee CARs
1 x 2
I3
Segmented Cat/Camel
1 x 2
I4
Quadruped Hip CARs
1 x 2
A
Full Body CARs
1 x 2
B1
Quadruped Shoulder ER PAILS
1 x 30 @ 5
B2
TRX Shoulder ER Passive Range Hold
1 x 6 @ 5
C1
90/90 ER PAILs
1 x 30 @ 5
C2
90/90 ER PRH
1 x 6 @ 5
D1
MB T Spine CARs
1 x 2
D2
Quadruped Shoulder CARs
1 x 2
D3
Quadruped Hip CARs
1 x 2
E1
Squat Jumps (Continuous)
5 x 5
E2
Fat Grip Bench + Chains
5 x 5 @ 40 %
F1
Lateral Slider Lunge
3 x 8
F2
Pull Ups
3 x 5
G1
GHD Back Extension
2 x 10
G2
Slider Leg Curls
2 x 10
G3
Leaning Single Arm DB Lat Raise
2 x 10
A
Full Body CARs
1 x 2
B1
Push Ups
5 x 10
B2
KB Pull Across
5 x 5
B3
Cardio
5 x 10
C1
Chin Up
5 x 5
C2
KB Swing
5 x 10
C3
Cardio
5 x 10
D1
Box Jump
5 x 5
D2
MB Chop Slams
5 x 5
D3
Cardio
5 x 10
E1
Seated Shoulder CARs
1 x 2
E2
Segmented Cat/Camel
1 x 2
E3
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
