Redemption
Vital Body
General Fitness, Functional Training, Power Sports , Multi-sport, Combat Sports, Law Enforcement, Miscellaneous, Olympic Lifting, Powerlifting, Strength & Conditioning, WeightliftingThis program is for the person who wants to get back to having that level of strength they used to have or for any athlete looking to increase their capabilities for when it comes to to perform
Redemption is NOT for beginners. Tou Must Be at the the intermediate level at the bare minimum. We have workouts are moving at much more intense pace.
We will have more complex movements such as the Clean & Jerk and Snatch
There's no clewar cookie cut way to put this. The Redemption Program is tough & Will get you to not only becoming a better athlete but looking amazing as well!
Send us a before & after you complete 90 Days of the Redemption Program and you will receive a free T-Shirt
Circuit
A
3 Mins on any piece of Cardio Equipment. + Foam Roll Lats// Pecs// Upper Back + Stretching 1-2 rounds through depending on your body feels that day . Worlds Greatest Stretch 3/side Inch Worms x 5 reps Floor Peck Stretch :20-30 sec per side Kneeling T-Spine Rotation 10 reps per side
Circuit
B
Movement Prep 2 Rounds Banded W's x 12 reps Trap 3 Raises x 12 reps Scap Pulls x 12 reps Scap Push-Ups x12 reps
C
Close Grip Bench Press
5, 5, 8, 8, 8 @ 75, 75, 65, 65, 65 %
D1
Front Squat
4 x 8 @ 65 %
D2
Chin-Up
4 x 8
E
Rowing
7 x 250 @ 8
Circuit
A
Foam Roll Quads//Glutes//Lats//Upper Back + Stretching Worlds Greatest Stretch x 3/side Inch Worms x 5 reps Cossack Squat x 5/side Kneeling T-Spine Rotation
Circuit
B
Movement Prep x 2-3 Rounds Depending on your body is feeling that day + Empty Barbell RDL x 10 reps Broad Jump x 5 reps Lateral Banded Walks x 10 reps per side Band Pull Aparts x 10 reps + (1x Through) Burgener Warm Up (use this for the style of olympic lifting we are doing that day, ex: if you are doing cleans use a clean grip, if there are snatches use a snatch grip) this will help prime you for your olympic lifts
C
Clean Pull + Power Clean
6 x 3 @ 70 %
D1
Lateral Box Step Up
4 x 8
D2
Z-Press
3 x 12
Circuit
E
Core Work + 3-4 Rounds + Alternating V-Ups 10/side (can have feet on the floor or maintain the hollow hold position the entire time) 45 Second Plank Hold + Resting 40-60 seconds between rounds
Circuit
A
Foam Roll Lower Back//Upper Back//Quads//Glutes + Worlds Greatest Stretch x 3 reps per side Inch Worms x 5 reps Kneeling T-Spine Rotation x 10/side
Circuit
B
Accessory Work 2-3 Rounds ***Depending on how you feel*** + Single Leg RDL x 10 per side Single Leg Hip Thrust x 10/side (on the ground) Banded Lateral Walks x 10 reps per side
C
Back Squat
5, 5, 8, 8, 8 @ 75, 75, 65, 65, 65 %
D1
Weighted Dips
4 x 5
D2
1-Arm DB Row
4 x 12
Circuit
E
Top of every 2 Mins x 7 Rounds 3 Heavy Front Squats (take 70-80% of your heaviest back squat set to complete this task) 15 Cal Bike or Rower Sprint
Circuit
A
Foam Roll Upper Back// Lats// Pecs + World's Greatest Stretch x 3 per side Lateral Squats x 10/side (hold to feel stretch Floor Pec Stretch x :20 sec per side
Circuit
B
Accessory Work 2-3 Rounds Depending on you're body is feeling today Upside Down KB Press x10/side Band Pull Apart x 10/side Hollow Hold x :20 sec
C
Strict Press
4 x 5
D1
Lat Pull Over
4 x 12
D2
Alternating DB Hammer Curl
4 x 12
Circuit
E
Core Work 2-3 Rounds DB Side Bends x 10/side L-sit Hold x :15-:20 seconds Rest no longer than 1 minute between sets
Circuit
A
Foam Roll Lower Back//Upper Back//Quads//Glutes + Worlds Greatest Stretch x 3 reps per side Inch Worms x 5 reps Kneeling T-Spine Rotation x 10/side
Circuit
B
Accessory Work 2-3 Rounds ***Depending on how you feel*** + Single Leg RDL x 10 per side Trap 3 Raises x 10 per side Banded Lateral Walks x 10 reps per side
C
Deadlift
3, 3, 4, 4, 4 @ 75, 75, 65, 65, 65 %
D1
Strict Bodyweight Pull-Up
3 x 8
D2
Incline Bench Powell Raise
3 x 12
E
Assault Bike
1 x 10:00
Justin Nassra
Coach Justin, the Owner Of Vital Body, is a licensed massage therapist and has over 8 years of experience in the fitness industry as a personal trainer. Justin believes that everything you do today affects your tomorrow, and is passionate about recovery and the combined approaches you take to achieve optimal health.
When you join a team you’re getting more than programming, you’re joining an online community.
Redemption
Redemption
Redemption
