GROUND CONTROL MONT 1 ratty Strength Endurance Stability/Mobility Cee ECE Le UME CLITWeek 1 Ua UT REGS AS CLM at Co re Ra Lome 5A: Single Leq Glute Bridge: 5 reps each Ee se om Sete eh eno PEON ed Bea Cenc) Pa ee Cree ee en Ec ee On nT eee a cu ec Cee ec em ns Mee 48: Supine Valstide Eccentics: 10 reps are Bie ioe tt Strength - Strength Endurance, isometries, Core Stability Pe ee et eet ee cea ELT Pra a eee Par ah ene en eta UE Fe SR CMs ie a Gaeta me Eee era EON Ge UO ee an CT Ce ei Un a Renee MC sen eee etc eee SOIC er ALOT ne.Week 1 Lee SACI ASRS SCC ees r oe onus Beta ne eco PEM aon cats Tce eat Pee oM ecg 5C: Fire Hydrant: 5 reps each eS CU ed eRe enemy CURT Ue Ce eUD ee MDL SS oe eee he eet 4A: Terminal Knee Extension: 20 reps each side 48: Supine Valslide Eccentrcs: 10 reps See ECC c oan Ly Strength - Strength Endurance, Isometrics, Core Stability ees ees oe pe ye 1B: Banded Side Clamshell: 4x8 each side - [RPE-?|[1]3(0)] PM er C me mel see LD Pea ea ee ose EL] 3A: Weighted Pull Ups: 3x8 - [RPE~ 8 | (1]3)X)] BU nach A eee ca be Gina 4A: Reverse Plank Hold (on GHR) with banded neck sometrics: 2x45 seconds 48: Pkank Hold (on GHR) with band neck Isometrcs: 2x45 seconds Anaerobic Threshold Conditioning -Tabata 2:1 ratio 20 seconds of battleropes 10 seconds (shake arms and legs out); 4 minutes in total for 5 rounds COTM cogWeek 1 Day 3- Warmup - Base Support System Protocol Tee RO Loa eee es ce 1B; Dynamic Heel to Toe Walks: 10 meters 5B: Single Leg Glute Bridge Leg Whip: repseach 2A; Heel Walks: 20 meters Beto creel Parra len ee ey UML SUC cn SC IOC te ene el com Es SNe y Ce eM aa) ee as cae ere 4B: Supine Valslide Eecentiics: 10 reps 4C: Banded Straight Leg Raise: 5 reps each CTU CPE em Ue Uo LCase LN er ee cet geet (EO) Seacrest iaer aT TED pee er un peer te ea aad TRE OD) PET ee eee eee sera EOD Meer oes ie Geet TATE 3B: Band TSpine Rows: 3x10 - [RPE- 7 (1|3|0)] 4: Briefcase Carry with opp side lateral band resistance neck isometric: 2 sets each for 90 seconds each side RPE 9 CTY Ts isa Ce dans Ca mae) CCRT OO UR Ce a eC asEw Le Warmup - Base Support System Protocol Gono on cy Sree Ur ti ea tr ee eas so omg 58: Single Lag Glute Bridge Lég Whip: § reps each eee Ren nme et Sa Sey Cae Cem eee oc eur Tn Ey Ce iene cle e UCT RL ee LUC CSCO men Pee cut Pte mem 4G: Banded Straight Leg Raise: 5 reps each CUS CULM eT Un eem eaNTCLLN Oe eee ee oie need Pee cca ee caer Oe aac ee nT Pn een Oe eT EO ee Ac ee a ed sen hv) Se Mase Rae eee OD Farmers Hold with Anterior/Posterioy Neck Isomatrics: 5x90 seconds (45 second each way RPE 10. - Ieee] Aerobic Conditioning (6 hours before or after resistance training)- LSD Run AMCs SME CMa ey alCw UE Warmup - Base Support System Protocol eg een ann SA; Single Leg Glute Bridge: § reps each De Eu era om ned 5B: Single Leg Glute Bridge Leg Whip: S reps each Pen eae Bee cee ec PS oe Ce ea RM ee MeO UN CEU URS a UCM CCC ea) ee SC A ueesUs kr SUS TAS aos LU 4C: Banded Straight Leg Raise: 5 reps each Strength - Strength Endurance, lsometrics, Core Stability Tene ee Sn 1B; Banded Side Clamshell: 4x8 each side - (REE-7 (1131011 Ons rane ee pe ae eee RC em eT MC ALT Geer Eo PCM Meese 4B; Plank Hold (on GHR) with band neck sometrics: 2x60 seconds Anaeroble Threshold Conditioning Tabata 2:1 ratio 20 seconds of battleropes 10 seconds (shake armsand legs out}: 4 minutes in tota for rounds eee orcet 4 Le Warmup - Base Support System Protocol 1h; Heel toToe Walks: 10 meters Seen ea ER essed em Ung 5B: Single Leg Glute Bridge Leg Whip:5 reps each Pees oe Rea eka 2B; Toe Walks: 20 meters Cra em 3A: Banded Side Steps: 20 meters both ways | 6B Serratus Anterior Activation Wall Slide: 10 reps 3B; Banded Sumo Steps: 20 meters both ways | 7A; Bird Dog: 5 reps each Cre asa Cee re coast ee acc eam 4C; Banded Straight Leg Raise: 5 reps each Strength - Strength Endurance, Isometrics, Core Stability JA; Romanian Deadlift: 4x5 ~ [RPE -9 |[1]5)X] eect ees ese TE 2A: Seated Landmine Press: 3x5 reps - [RPE-9|[1|5)X1] PEM er eee che else EOD] 3A: Seal Rows: 3x6 - [RPE-9)[1|5]X]] Rese erairaien era ew sear EO) 4; Briefcase Cary with opp side lateral band tesistance neck isometics: 4 sets each for 90 Pun eae) Alactic Speed Endurance - Kettlebell EMOM CET Mts ey VesaCT) La Warmup - Base Support System Protocol 1A:Heel to Toe Walks: 10 meters SU ake otr a es oles om Rn ecient ce Pr aR ey Re cee Praca enc Cee ese ea Ee EEC acre cue enonn Mal ane Reo RS et CeCe COT gras cmcnre ine ses 4 48: Supine Valslide Eccentrics: 10 reps Cerne eee eG Strength - Strength Endurance, lsometrics, Gore Stability Pee sen Re In) Pee ener ees pea eae eS Pee Gee See Oa eee es Case TE Pee Rc eG EO De UCU ea Ue LC Cee Can maa i I See] Aerobic Conditioning (é hours before or after resistance training)- [SD Run Ce MC Mae Ce CadWeek 3 Day 2- Warmup - Base Support System Protocol 1A:Heel toToe Walks: 10 meters Sec eet Se CORO AOLSm ed Se CRE er ey pee coho eee pee ee ee 2B:Toe Walks: 20 meters Cres ea Ta SURES oe Gn aes Ce CEU EUR ean ce CU ST See Le C e e UU CIC CLM Maes ee CPE nae asec 4¢: Banded Straight Leg Raise: 5 reps each CUS CU Una Tee UM Lea eH 1A: Tercher Squat: 3x5 - [RPE- 10|(1]3)X1] ee es ee eee eae eC sss dea Se PENA 2B: Band Face Pulls: 3x10 - (RPE-# |(7]3]0]] Ee cre neces Cesenr aE aT} RETO AVERETT) 4A_ Reverse Plank Hold (on GHR) with Banded Neck tsometric: 2 sets 45 sec 4B. Plank Hold (on GHR) with Band Neck lsometrics: 2 sets 45 sec [RPE- 10) GUE CO UCC eel Ce aac) REC MeO ORR ELC CMU ME tT Su TL RCOSCI Bae cL ATL Cuteae) Day 3- Warmup - Base Support System Protocol Pea an Ser aeoncricr wae) Eee aCe a eet eens een ceo eae Pata es Coe ee ue ns 3A: Banded Side Steps: 20 meters both ways _| 6B: Serratus Antejfor Adivatin Wall Slide: "10 reps Bes eee tk me eas et ec mieacts cme te Pessn ieee 4C: Banded Straight Leg Raise: 5 reps each ASC UN CUAL eT rem ROL UCM cay cL LN Tee ee oer oes een nae eee Ure ie ee sea nT eee Te ope ere STENT ee ee Sea TENTS 3A: Seal Rows: 3 sets6 reps - [RPE- 10|[1]3}X]] 3B; Band Spine Rows: 3 sets 10 reps.- [RPE -7 |(1}3|0]}) 4. Briefcase Carry with Opp Side Lateral Band Resistance Neck Iso: 2sets 90 sec each side [RPE- 10] Alactie Speed Endurance - Kettle EMOM KB Swing: 10 reps EMOM for 10 min (RPE 10 - Use 5% Max ichtae AE a YEU ENON UU CLM a CCH) Teen oar 5A: Single Leg Glute Bridge: 5 reps each ee eR ANE Ome CR eh We Le Ph ee 5C: Fire Hydrant: § reps each TaN Lee Ces ean 3A; Banded Side Steps: 20 meters both ways || 68: Serratus Anterior Activation Wall Slide: 10 eps ER eau nL d CaM Be la eT essa Rea sree 4B: Supine Valslide Eccentric: 10 reps 4C: Banded Straight Lag Raise: 5 reps each Strength - Strength Endurance, Isometrics, Core Stability Oe et erie reap Dee ncaa caer ATEN ae eae ee ara Pen reece ae TED EU eR UC Reese ee ae TT EON) MU ee eet Cee ee eve Ron cs eee] Aerobic Conditioning (6 hours before or after resistance training) LSD Run PONCE Ce eS aie a) Ue TU ESC TUL CLM aC Ce eg eer anu? Satan ake ata Sa rN LOM RU CC ROU es ce Ty Pe eho eed 5¢: Fire Hydrant: § reps each Pra eeu CRT ee me ROMER CR SPCC SELB Ey RTO en Canc Se Ome a cy 4A: Terminal Knee Extension; 20:reps each side ee neo eee em 4C: Banded Straight Leg Raise: § reps each SUS Cuan UE Lem vee Toa] euler i nsec TA eI et eens eee need ae AC cae ae eee Ta eee ae te Ga eT ODT 3A; Weighted Pull Ups: 3 sets 6 reps - [RPE-6][1|3)X}] ECs MAREE: nc eS} MORE Me eee tsiees ee 48. Plank Hold (on GHR) with Band Neck Isometrics:2 sets 30'se¢ [RPE-7) Anaerobic Threshold Conditioning - Tabata 2:1 ratio eS Men Re CLL GC IMEEM ate Pann TCR CLAree a (TCE Ue Warmup - Base Support System Protocol onc annua ey Seirus tei ear 18: Dynamic Heel to Toe Walks: 10 meters 58: Single Leg Glute Bridge Lag Whip: § reps each Peon ene 5C: Fire Hydrant: § reps each Pee Cxetonee me mn Roe OSC n eee Unc a OTe cE NN em 38: Banded Sumo Steps: 20 meters both ways | 7A: Bird Dog: 5 reps each Cerna inter ee CO a ete Mem sd eee cee Strength - Strength Endurance, lsometrics, Core Stability Teens ees eee TRE OT) 18: Banded Pull Through: 3410 ~ (RPE -6] (1/310) ee epee nea On Poe etsco me eure LE) 3A: Seal Rows: 3 sets6 reps - [RPE~6| (1/3101) 3B; Band TSpine Rows: 3 sets 10 reps.- [RPE~6][1|3|0]] 4, Brielcase Carr) with Opp Side Lateral Band Resistance Neck Iso: 2sets 30 set each side [RPE-7] Alactie Speed Endurance: Kettle EMOM KB Swing: 10 reps EMOM for S min [RPE 10- Use 70% Max arcGROUNG CONTROL MONTH 2 ns Sea uy Mobility Trunk StabilityWeek 5 a Warmup - Base Support System Protocol ‘1A: Heel to Toe Walks: 10 meters 5A: Single Leg Glute Bridge: 5 reps each Per Ree mn See eee en rc POM Cb oes) Se Caen ty PRCA ead Ces URS ed ROMO CHR RCMP EE Gy CCU ie CUS CRs MUL od Reset mC et a tT STULL ee 4B: Supine Valslide Eccentrics: 10 reps 4C: Banded Straight Leg Raise: 5 reps each Strength - Strength Endurance, lsometries, Core Stability Pe eC sr aces eerie hs) Peer ees Oe Mena eae eee NT PEM rere ee ee pee 3A> Low Cable Row: 3x6- [RPE- 8 |[2/2)X1] ease er ea era On| Neck Bridge Iso Hold: 2 Sets (front and back)45 second each way - RPE 8 -Isometric Cree) CECE UE TLC maceeres) 1 ae Warmup - Base Support System Protocal 1A; Heel to Toe Walks: 10 meters er eet eee ie 1B: Dynamic Heel toToe Walks: 10 meters 5B; Single Leg Glute Bridge Leg Whip: 5 reps each eo oa ele Se Geese yee cla Sree e ree eee CCT aac cn eG anomie 4€: Banded Straight Leg Raise: 5 reps each CTU AU eT ee SIUM Loa cL 1A; Zercher Split Squat Goodmorning: 4xS each leg - [RPE -8 |[2|0)X]] 1B: Band TKE: 4x10 each side - [RPE -7| [2|2)2]] STE ieee Nate oe a aera PT eerie aa cera eer) 3A: Bent Over Barbell Row: 346 - [RPE- 8 | [2|1]K]] 3B: Prone Swimmer: 3x10 - [RPE-7 |Tempo Fluent], Cee ee eran MCC gape |r] Conditioning (6 hours before or after) Anaerobic Alactic 6 Sprints on Airclyne bike orversa climber 10 seconds work 60 seconds rest - 100% Max EffortWeek 5 WK ET REN SSCL CLE CRN La Ser Cen eta aE a ROMAN com ied PN Lara kd PC en 3A; Banded Side Steps: 20 meters both ways Ee et scence ets CTU UCSC AUS oe CURT Cees eo UG 4C: Banded Straight Lag Raise: 5 reps each CUS UC Le Tem UUM A Coe oss e eeLee OnLy} 1B: Valslide Hamstring Curls: 4x8- (RPE-7|(2)2|21) Preece tame ees et tC PO sri an re taser | Pa) 3A; Renegade Rows: 3x6 ~ [RPE-8| [2|1|X1] Be NA ie Gea ea) See CU UCU CL NC ae Chee mC RTT ay Cn Cae aU MMe Cn Versa Climber or Prowler Push -4 sets & minutes of work: 3 minutes of Active Recovery (Flow aeWeek 6 La Warmup - Base Support System Protocol PM eone ae Lemay OR ase can ae eat ROMA cl can aa a emcees yen ett Po ony SC: Fire Hydrant: 5 reps each Pra eeu Ces mem BUCO seen no eo oR Re eS eC Ee So 4A: Terminal Knee Extension; 20 reps each side CUE A acne 4C: Banded Straight Leg Raise: § reps each SUS UCM AMO RN CL ILL 1A: Split Stance Trap Bar Deadlift: 3x5 ~(RPE-9 | [2]0)X1] cn cee oe ea ea ON PONT Ca a mi ei nee Pa cee ic) et ie aaa Pan CADE Ree once oe ae ee ean 3B: Scapula Pull Up:3x8 reps. (RPE- 7] {2}2|2) ] Neck Bridge Iso Hold; 2 set (front and back) 60 seconds each way | RPE -9.] Isometric Conditioning (6 hours before or after resistance training) Aerobic Capacity SN MCR LCN ee OL MACE aa) Le SE ESCM CUETO cea no es Seca eaters Me Pra OMAN med 58: Single Leg Glute Bridge Leg Whip: 5 reps each eS M Lest PEM ees RIOR ay aU URES Ee es een Ey OMe Tete es CURT AEA asec OL CT CIEE eM MSC LeLy RCT UN CULT em CU em NTE ‘1h: Zercher Split Squat Gaodinomning: 3x4 each leg - [RPE -9 |(2[0]X)] 1B: Band TKE: 3410 each side - {RPE-7|(2|2|2) } Oe ie a a a el nee aa Pee oa ea ie aera eT} Ug een eran AD) 3B: Prone Swimmers: 3x10 - (RPE -7| [Tempo Fluent] } 4A: Antirotation Press with Lateral Band Neck Extension: 3x10 each side - [RPE 9 |[2|2|2]] Ca CCRC o LUC n sa: reid 5 Sprints on Airdyne Bike or Versa Climber 12 seconds work : 60 seconds rest - 100% Max EffortWeek 2 Ls DT CCR GS CLM MCC JA: Hee! toToe Walks: 10 meters SS aM en rey 1B: Dynamic Heel to Toe Walks: 10 meters YEON Lowa aes CE Seay 3A: Banded Side Steps: 20 meters both ways ee ee eee ns Cam and acne te COMM neo te ee tem ned Clee SCHR eNCeACE ay Strength - Strength Endurance, isometries, Core Stability Wags eee CeO L ERC CORR OM I er eA e ea ag) Peete che tae seca Pan a 2B: Band Pull Apart: 3x10 reps - [RPE 7| (2|2)2]] 3A: Renegade Rows : 3x5 - [RPE- 9) {2|1}XI] 3B: Welghted ¥/W,T's: 3x8 - [RPE-? |[2)2)2]) Se Cth ME Muto Goce mee CCUG aan PACU I) ery Conditioning (6 hours before or after RT) Threshold Training, Deere ee RUT Se Cee Cac Pummeling)ae Ua Pe aOR eS Cac 1A: Heel toToe Walks: 10 meters SMT aCe k a ae ETI SURO RCRA es PSEC ANS oy PCa EUR aS ee RCL) REMC cr r 4A: Terminal Knee Extension: 20 reps each side CCM een eon 4€: Banded Straight Leg Raise: § reps each Strength - Strength Endurance, isometries, Core Stability ‘TAs Split Stance Trap Bar Deadlift: 3x5 - [RPE- 10 |[2]0|X]) ee ec area Leen OT Pea Cue eam 2B: 45 Degree Weighted Scarecrows: 3x8 - [RPE -7 |{2)1(2}] Re ese oe ae aT 3B: Scapula Pull Up: 3x8 reps.- {RPE- 7] 2}2/21] (ec eee eee cn cen eae Conditioning (6 hours before or after resistance training) - Aerobic Capacity 50 Minute Jog Continues -90% MASWeek7 Uae Warmup - Base Support System Protocol ‘1A: Heel to Toe Walks: 10 meters TUS RS ROMn it a er) es Ree a na 5B; Single Lag Glute Bridge Leg Whip: 5 repseach 2A: Heel Walks: 20 meters PERC Sec ROMS C RS RC ee RIGGS. TUNE Rae uT belo PUI CU UA a TUT Irate CIM MeAUILeeer ey 4B; Supine Valslide Eccentrics; 10 reps 4C: Banded Straight Leg Raise: 5 reps each eS Uae em OM aca ELL Dee nee eT esr pe eNO Tees cue el gael NT ee es Ie Geen TE OC erg ea aera P| SCC eee mT aD] Ee ae) ec aseea Lets tca 4: Antirotation Press with Lateral Band Neck Extension: 3x10 each way [RPE - 10 |{2)22] SDRC Eclat ead Seer eT CU oe mec een cea CresTa) Ui Warmup - Base Support System Protocol SO ORUL ON CLS uray SUR Ra eera) A Lo PO OCMC iat TU Pe RCM OC eh eRe ay PCM eed PMC aed RoE Cs er Ome ct Re emu ec na 4A: Terminal Knee Extension: 20 reps each side 48: Supine Valslide Eccentrics: 10 reps 4C: Banded Straight Lag Raise: 5 reps each BTU CU Lee CULTURE ONT C UU Aoouass ie oes ee or sen OLD 18: Valslide Hamstring Curls: 3x8- (RPE-7|(2|2121) 2A; Offset Bench DB Press: 3x5 reps - [RPE-10 | [2|11X}] 28: Band Pull Apart: 3x10 reps - [RPE -7| (2)2|2]] Ree eee. eed Wem On 3B: Welghted ¥,W.T's: 3x8 - [RPE 7 |(2)2)2)) Caecum Tu eS) Conditioning (6 hours before or after RT) Threshold Training \Versa Climber or Prowler Push 6 sets & minutes of work: 4 minutes of Active Recovery (Flow Pumimeling)Week 8 (Deload) Ua Warmup - Base Support System Protocal ‘1A: Heel toToe Walks: 10 meters. SA: Single Leg Glute Bridge: 5 reps each 1B: Dynamic Heel to Toe Walks: 10 meters 58; Single Leg Glute Bridge Leg Whip: 5 repseach 2A: Heel Walks: 20 meters Bere ec Pe ea Cree ean Oe ee ee a ea Re ee ee aE McC DL aaa Na TUT IN a cae IM MPAUTeeer RT Ces ae cases nem 4C: Banded Straight Leg Raise: 5 reps each SUS Cac me Um NTE LL ‘1A: Split Stance Trap Bar Deadlift: 3x5 - [RPE-7 | [210)X)] eee ae eee sera TT 2A; Dumbbell Glute Bridge Floor Press: 345 - [RPE- 7 | [2{0)X)] 2B: 45 Degree Weighted Scarecrows: 3x8 - [RPE TAUB Eee ee a ase aT Ecsta eer ey para aa Neck Bridge Iso Hold: 2 Sets (front and back) 30 second each way-RPE 7 - Isometric aie cece ny ECE ena oT)Week 8 (Deload) Li Warmup - Base Support System Protocal eon oR ces Mee ea ie Ae ea ROM LSM ced Se Csi een RC ace PN eA sd Pe ee 3A; Banded Side Steps: 20 meters both ways eT eC TCS ee Cee Une Oman cme CTT AEE eexc Ue CTE OE NCC Elen aL) Strength - Strength Endurance, Isometrics, Core Stability ‘1A: Zercher Split Squat Gaodmorning: 3x5 - [RPE - 7|[2|0|X}] (eee Tue es Cpseed Mp} 2A: Landmine Punch Press: 3x5 - (RPE -7 | [2{0(X)] Peg end ee a aeea | HF) FMCCU CMe ares oe inser Tan a SU CCE LUCE Ce Seem CULL SP ge Cea ae ner eon ard era) Ca eer anion cd 5 Sprints on Airdyne bike or versa climber 10 seconds work 60 seconds rest - 80% Max ElfortWeek 8 (Deload) Ua Warmup - Base Support System Protocol eb LC 5A; Single Leg Glute Bridge: 5 reps each ‘1B: Dynamic Heel to Toe Walks: 10 meters ESS Tule cM CON UIT este PES cade) Sy a SEU See TUB Soe eso eee on est ee nT CURR AE asc ema AC: Banded Straight Leg Raise: 5 reps each Strength - Strength Endurance, Isometrics, Core Stability Dreger ren eee eran aD eee ea eet asen ean) Petar kee Laem PLLA 2B: Band Pull Apart: 3x10 reps - [RPE -7| (2)2|2]] Se Po eee eer ep ES MANA e Ee em Kiaara ee 2 ee ere to CMA MEU CU MCU Aries reece al aera Seca] Conditioning (6 hours before or after A} Threshold iaining Versa Climber or Prowler Push-4 sets 8 minutes of work :5 minutes of Active Recovery (Flow rr)GROUNG CONTROL ee, | Focus Strength Speed RYN OCU Yielding Strength PEGE NEL Ay Ce Ta ceca)Week 9 Day 1- SU aeRO eS GLa Ce) aM CRO ceo 5A: Single Leg Glute Bridge: 5 reps each Se sn om 2A: Heel Walks: 20 meters Pa Oe ed RUC eC eee LL RUMORS PUT Cn Ung ‘4A; Terminal Knee Extension; 20 reps each side CDSs naa eee AC: Banded Straight Leg Raise: § reps each Strength - Strength Endurance, Isometrics, Core Stability AUN CMC MR Ta Nr eee La acon Fa) 4 1B: Banded Side lying Clamshell: 6x6 ~ [RPE -7 |[3]1]0]] ea ae eee emer eae ec Let 4: Trap Bat Static Hold (Quarter Squat): 3x3 reps of 10 sec holds Se Omen Aerobic apaciy (6 hours before or after RT) PU ee oscWeek 9 Le Warmup - Base Support System Protocol We ona Lae BA; Single Leg Glute Bridge: 5 reps each 18; Dynamic Heel to Toe Walks: 10 meters PECAN aed PERO ey 3A: Banded Side Steps: 20 meters both ways Be es ee Ma oc cen teas See eee Eanes ee ade eam co 4C: Banded Straight Leg Raise: 5 reps each Strength - Strength Endurance, Isometries, Core Stability er eee asec Deore Leesa eet ces cae eae) Pare eC eee ies Cnet | HCN) Re ee en eH] 4: Reverse Band Supine Barbell Row Static Hold: 3x5: 10 seconds-each rep SUC be ore te) ‘AlacticAnaerobic(6 hours before or after RT) 10 seconds (all out effort) 2 minutes rest Concept 2 rower machine ~4 setsWeek 9 Ui Warmup - Base Support System Protocal SCOR a nT 5A: Single Leg Glute Bridge: 5 reps each SE ssn om Pra ee 2B: Toe Walks: 20 meters 3A; Banded Side Steps: 20 meters both ways Reo et sce ce ns 4A: Terminal Knee Extension; 20 reps each side 4B: Supine Valslide Eccentrics: 10 reps 4C: Banded Straight Leg Ratse: 5 reps each Strength - Strength Endurance, lsometrics, Core Stability 1A: Split Squat ROL: 6x3 each leg - {RPE - 8|(2[0)X] ] 1B: Valslide Hamstring Curls: 6x6- [RPE-7[3}1|11] Pe Meee asian eo te ecu eee ONT Bee ee ene tie aie aes ae TEAL) 4: Scap Pull Up Static Hold (just scaps): 3x5 : 10 Sec holds each rep - (RPE-@ |fTempo Static] ] 5: High Plank KB Pull Through: 3x8 each- {RPE- 7-8} eee re Or eee nl 60 seconds orall out effort 2 minutes rest: 5 sets KB Swingstray Uva Warmup - Base Support System Protocol TORO aR SIGs eran tr 1B: Dynamic Heel toToe Walks: 10 meters Ph eae Paar 3A: Banded Side Steps: 20 meters bath ways Re Ceo ae vce 4A: Terminal Knee Extension; 20 reps each side 4B: Supine Valslide Eccentrics: 10 reps CC RUC el en sr Tay STUN CILMI Umea eL TLL AUR TSOP CMEC Cg en) ke (ae PhO Tee ae es ae eT Pe eee icon mes ie Gea eee ie eed 4: Trap Bar Static Hold (Quarter Squat): 3x3 reps : 15 second hold each rep 3B: Ab Roll Qut: 3x10reps.- [RPE- 9} Aerobic Capacity (6 hours before or after RT) SUT ac Lacra) Ue YE aE aS CLM CCL) Teen mn Sean etc Seno omy 2A: Heel Walks: 20 meters POCO sr u Ce 3A: Banded Side Steps: 20 meters both ways RECO ec ay 4A: Terminal Knee Extension; 20 reps each side 4; Supine Valle Eccentric: 10 reps 4C: Banded Straight Leg Raise: 5 reps each SCT US CU UE aU Ue TON IL eae kn el eee USCS LUC Sid Ua aa A 2: Incline Close Grip Bench Press; 4x5 - [RPE -9] [2|0)X]) RCCL aac nse a aa 4) Ca ee ec CO Soa Ree cores nc) 5: Antirotation Press: 3x10 - {RPE- 9) Ce OUST) SU en OCS Peale ean CaN eeeWeek 10 La ETT CEN eS SC) eee aca ae Tee eter eee ese Dre ROR AN CLO LES Pee ener Peace alee 3A: Banded Side Steps: 20 meters bath ways 3B: Banded Sumo Steps: 20 meters both ways ONE sas eAUCS Rs 4B: Supine Vallide Eccentrics: 10 reps 4C: Banded Straight Leg Raise: 5 reps each Strength - Strength Endurance, lsometrics, Core Stability Deca e cece TO) SCM C eas sunT (ety cea ee Liesera EP 2: Single Arm Single Leg Glute Bridge DB Floor Press (Datu Press): 4x5 reps ~[RPE-9 |[2|0}X]] 3: Cable Single Leg Single Arm Row: 4x6 reps each side - [RPE-9 |[2|0}X)] 4: Scap Pull Up Static Hold (just scaps}: 3x5 = 10 second holds each rep [RPE-9| [Tempo Static]] 5: High Plank KB PullThrough: 3x8 - [RPE- 9] lactic Anaerobic Capacity (6 hours before or after RI) Cee CCU Cee OU emo. GRU IILLytah) Ura STU ESN UMS CLM ACCC) ese ncn eam nut Smear men cr TP eon omc CM ea CMC SLs 3A; Banded Side Steps: 20 meters both ways 3B: Banded Sumo Steps: 20 meters both ways eM see SE Se Cease Ue UG CE eee ae sc teLt Strength - Strength Endurance, lsometrics, Core Stability ese eae eer ees en OTA Ter tren ey Gen er Pe RO cic nice den eTOCs Eee eee sac n Ts 4-Trap Bar Static Hold (Qtarter Squat); 3x3 reps : 20 second holds each rep 5: Ab Roll Out: 3x8 reps.~ [RPE- 10] Aerobic Capacity (6 hours before or after RT) Pes asic)era Ue SR EON eS CUA CLE Pence oa EMC ec tr ener) 1B; Dynamic Heel to Toe Walks: 10 meters Pe ees aoa ec 3A: Banded Side Steps: 20 meters both ways Rese eu ce CLs Cec cca senor nd CMe een eam nS Pere Rion Me iota CUS Cee SOLE Dae LN Saou sce mem sem 8 | ea 1B: Band TKE: 4x10 each side - [RPE- 6-7 |(212)1)} 2: Incline Close Grip Bench Press: 3x5 - (RPE « 10|[2|0}X) ] 3: Renegade Row: 3x5 - [RPE-10 | [2}0|X1] See I SU cE Sa oe) REE CU MCh Se ees ea ase Alactic-Anaerobic (6 hours before and after RT) Peele ene ees eeeea Day 3~ TO ECON Ma CLM aT Cold AMOR Leo C BUMS eRe ca me Co AD EA oR mn ean oes ESCO eeu Eee ee oc ey Meee cen a 4A; Terminal Knee Extension: 20 reps each side nO ec om Toy 4C: Banded Straight Lay Raise: 5 reps each Strength - Strength Endurance, Isometrics, Core Stability aca ee ce ame MCMC Moni aoe eral eT) 2: Single Arm Single Leg Glute Bridge DB Floor Press(Daru Press): 3x5 reps ~ (RPE- 10 | [2/0(K]| Re oes ti eer nee ete CMU Rao ecco MeeVee crc ed pean OTE 5: High PlankKB Pull hraughy 3x6 - [RPE - 10} Lactic Anaerobic Capacity (6 hours before or after RT) CCC OLS On ae ROL aTWeek 12 (Deload) Uva Warmup - Base Support System Protocol Tecmo om 5A: Single Leg Glute Bridge: 5 reps each EM seksi oe Preah es Pra alee Re eee eee eer aka Ce cas neers nt Casta eee ems CE RG WC CI ae oa Strength - Strength Endurance, Isometrics, Core Stability 1A: Split Stance Trap Bar Deadlift; 3x5 - [RPE 6 | (210|04] TEC TUE ROE ULB ie ae ODE 2; Dumbbell Glute Bridge Floor Press: 3x5 - [RPE- 6 | [2|0]0}] Ra orem an) 4:,Ab Roll Out: 3x8 - [RPE - 6] Aerobic Capacity (6 hours before or after RT) 120 minutes 60% Max EffortWeek 12 (Detoad) La AFT eae STU UTR LE A ORCL Loma ee eR eer a) 18: Dynamic Heel to Toe Walks: 10 meters ee noes eC ene ud ee ceca an a 3B; Banded Sumo Steps: 20 meters both ways Ce Rs nae en MMe eeemca ie y een Ce ty Strength - Strength Endurance, Isometrics, Core Stability ets Ce en aa OO TC ee te ee Gaara EL ee ee nme es en need Po ere ea eae Cc ec seo ty | Ta eu aE cg B seconds (all out effort) 2 minutes rest Concept 2 Rower Machine -4 setsWeek 12 (Deload) dE Warmup - Base Support System Protocol oa eee macy SA: Single Leg Glute Bridge: 5 reps each 18; Dynamic Heel to Toe Walks: 10 meters POR owas PAC Lea 3A: Banded Side Steps: 20 meters both ways Ro esc rer nee ne CMC eas cm nics 48: Supine Valslide Eccentiics: 10 reps 4C: Banded Straight Leg Raise: 5 reps each CUR CI Cm em aN CLL esa cei cence Sean H Co) 1B: Valslide Hamstring Curls: 3x - (RPE- 6 |(3]1|1)} Pa Ue eae Cee mesa] 3: Cable Single Leg'Single Arm Row: 3x6 reps each side ~ {RPE -6 |[2}0}0]] Pee ck er ea eed Lactic Anaerobic Capacity (6 hours before or after RY) Cee OTC CAD aCe CRI