Tactical Athlete

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Banded Activation 1

If you have access to mini bands, great if not, no worries and skip. They're cheap on amazon if you are interested in purchasing and worth it. Banded - Single Leg Internal and External Rotation x 10 ea - Squats x 10 - Forward and backwards walks in 1/4 squat stance - x 10 ea - Glute Bridge x 5 w/ ISO2 at top aka squeeze and hold

Tactical Athlete - Movement Prep 1

- In Place High Knee Pull to Reverse Lunge x 5ea Quad Walk x 5 ea Heel and Toe x 5 ea Lateral Squat x 5 ea Torso Twists x 10 ea Hip Circles x 10 ea Rollbacks to V-Sit x 10 Single Leg Groiner w/ Single Arm Reach x 5 ea Push Up x 10

Run Prep

Perform each movement for 5 yd Walk yd and then begin the next movement for another 5 yd Penguin Walk High Knee March w/ ankle push - controlled A Skip High Knee Skip High Knees

Build Ups

1 x 5 @ 25

Back Squat

5 x 5 @ 45, 55, 65, 70, 75 %

Band Pull-Apart

3 x 15

Single Arm Db Half Kneeling Overhead Press

3 x 8

Dead Hang

3 x 0:30

Single Leg, Single Arm Db/Kb RDL

3 x 5

TRX Row

2 x 12

Single Arm Db Farmer's Walk

2 x 25

Physioball Rollouts

2 x 10

On either a regular treadmill or if you have access to one, a self propelled treadmill such as a true runner or Woodway Curve. 8 rounds of 30 sec of running / sprinting 60 sec of recovery walk Run at a speed that is sustainable On December 2nd we will perform a running test to start the program off of.

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Front Plank x 30 sec Side Plank x 30 sec ea Glute Bridge x 30 sec

Mobility Movement Warm Up

Self Ankle Mobility x10 ea Leg Swings x 10 ea - Front to Back, Side to Side Wall Slides - x10 Alt. Front Lunge x 5 ea Alt. Lateral Lunge x 5 ea SL RDL x 5 ea T-Spine Twist from Quadruped Position x 10 ea Scap Push Ups x 10 Single Leg Groiner w/ SA Reach x 5 ea

Box Jump

3 x 5

Db Push Up with Alternating Row

3 x 8

Alternating Db Curl Up + Hammer Curl Down

3 x 8

SA Kettlebell Bottoms Up Walk

3 x 20

25 min of non-impact steady state at a conversational pace Please feel free to mix up machines you use for 25 min total.

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Back to Wall OH Arm Raise - x10 Alt. Shoulder Touches from Push Up Position x5 ea Banded Pass-Throughs x 10 Scap Pull Ups x 10

High Knee Pull x 5 ea Quad Walk x 5 ea Split Squat x 5 ea Lateral Squat x 5 ea SL RDL x 5 ea Scap Push Ups x 10 T-Spine Twist x 5 ea Single Leg Groiner x 5 ea Rotating Push Ups x 5 Straight Leg Sit Up x 5

Plate Warm Up

w/ 5 lb plate in each hand Rear Raise, Lateral Raise, Front Raise, Curl to Press, OH Triceps Extensions, High External Rotation x 10 ea

Snatch Grip Push Press + OH Squat

2 x 5 @ 0, 45 lb

Hang Power Snatch from Power Position

4 x 5 @ 45, _ , _ , _ lb

Bench Press

5 x 5 @ 45, 55, 65, 70, 75 %

Facepulls

3 x 10

Glute Bridge March

3 x 5

Pull-Up

8, 4, MAX, _

DB Lateral Lunge

3 x 5

Anti-Rotational Press

3 x 5

3 rounds You can mix up the machines of your choice. Do not use momentum based machines aka ellipticals or striders. Make sure you are the driving force 2 min at the fastest pace you can sustain Rest 75 sec and repeat for 4 total rounds.

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Front Plank x 30 sec Side Plank x 30 sec ea Glute Bridge x 30 sec

Mobility Movement Warm Up

Self Ankle Mobility x10 ea Leg Swings x 10 ea - Front to Back, Side to Side Wall Slides - x10 Alt. Front Lunge x 5 ea Alt. Lateral Lunge x 5 ea SL RDL x 5 ea T-Spine Twist from Quadruped Position x 10 ea Scap Push Ups x 10 Single Leg Groiner w/ SA Reach x 5 ea

Broad Jump

3 x 3

2 Mile Run

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

General Warm Up

Our main purpose is to get our heart rate up, breathing rate up and body temperature up. General movement works just fine up less I specifies otherwise. Several options include, but not limited to: Jump Rope - 200 touches aka jumps 5 min of the machine of your choice Jogging, skipping, shuffling, carioca, etc.

Banded Activation 2

If you have access to mini bands, great! If not, no worries. If you are interested in buy some they are cheap and worth it. - Banded Double Leg Internal / External Hip Rotation x10 ea Squat x 10 Lateral Walk x 10 steps ea way

Neck - Front / Back, Ear to Shoulder, Twist x 5 ea Shoulder Circles x 10 Hands Open and Squeeze x 10 Wrist Circles x 10 ea Elbow Circles x 10 ea Egyptian x 10 ea Arm Circles x 10 ea Torso Twists x 10 ea Hip Circles x 10 ea Knee Circles x 10 ea Ankle Circles x 10 ea High Knee Pull x 5 ea Quad Walk x 5 ea SL RDL x 5 ea Split Squat x 5 ea SL Groiner w/ SA Reach x 5 ea Squat x 10

Pogo Jump

2 x 5

Front Rack Bar Prep w/ Bar

Elbow Turn Over x 5 Clean Grip Stretch x 5 each way in front Clean Grip Stretch x 5 each way in back RDL x 10 Front Squat x 10

Hang Power Clean from Power Position + Front Squat

4 x 5 @ 45, _ , _ , _ lb

Trap Bar Deadlift

5 x 5 @ 45, 55, 65, 70, 75 %

Alternating Db Incline Press

3 x 8

Single Arm DB Row

3 x 10

Glute-Ham Raise

3 x 5

Kb High/Low Carry

2 x 20

Hanging Knee Raise

2 x 10

Every Friday we will have a different challenge and a leaderboard to go with it. These are always optional and just a test to challenge yourself. This week, 25 reps of kb or db goblet squat with 1/2 your bodyweight. Once you pick up the bell, don't put it down until you complete the reps. Get after it and record your results!

Rowing Ergometer

2 x 1000

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP

Go for a hike, a ruck, play a game, beach, whatever it may be. Mentally keep the mind fresh with something you enjoy.

Recovery Period

Start that recovery period. This can be as many as you have time for but help get that body ready. We only improve on what we can recover from. 5 min easy bike Foam Roll Static Stretch Contrast Shower - 2-3 min hot, 1-2 min cold for a couple of rounds SLEEP