Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
Cardio *Preferably Rower or Assault bike |
5 min |
Zone 2 (*60-70% heart rate max) |
Zone 1 (*50-60% heart rate max) |
|
Heart Rate Maximum Formulas Training Formula:
220-age = maximum heart rate: Train at the desired % of this maximum heart rate |
|||
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
10x |
Add lift-off |
Decrease range |
|
|
30x |
Push-up position |
Perform on wall standing |
|
|
1 x 30 seconds |
Lean side to be stretched into wall Lacrosse ball between shoulder & wall |
Lower arm position |
|
|
10-seconds 5 times (perform up to 10x) |
|
|
| Exercise | Dosage | Progressions | Modification |
|---|---|---|---|
|
3 sets of 6-12 |
Increase weight/Pause |
Bench block |
|
|
*2 sets of 6-12 |
Weighted vest |
Use TRK straps (modification) |
|
|
3 sets of 6-12 |
Increase weight/Pause |
Perform in ½ kneel |
|
|
½ Kneel Landmine Overhead press |
3 sets of 6-12 |
Increase weight |
Decrease weight |
|
3 sets of 6-12 |
Increase tension on band |
Decrease tension on band |
| Exercise | Dosage | Progressions | Modifications |
|---|---|---|---|
|
1 x 30 seconds |
|
Lower arm position or remove lacrosse Ball |
|
|
10 x each way |
Perform in ½ kneel position |
|
|
|
10x upper thoracic 10x mid thoracic |
Use Deep tissue GRID foam roller |
Use softer foam roller |
|
As always, adjust reps & weights to your fitness level.
Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.