Ranger Workout of the Week

Week 2 of a 4 week strength phase. Always perform a dynamic warm-up prior to training and a static stretch afterwards. Here we go!

Monday: Upper Body

1. Dumbbell Bench Press: 7,5,3
2. Dumbbell Rows: 10,10,10
3. Cable Crossovers: 10,10,10
4. Cable Reverse Flys: 20,20,20
5. Kettlebell See Saw Press: 10,10,10
6. Cable Lateral Raise: 20,20,20
7. Bench Press Push-Ups: 20,20,20
8. Dumbbell Curls: 10,10,10
9. Triceps Push Downs: 10,10,10
10. Cable Curls: 10,10,10

Perform in circuit fashion with little or no rest. Don't go to failure and no forced reps.

Tuesday: Speed and Agility Day; Set up 4 cones in a 50 yard square. Sprint 50 yards, lateral shuffle 50 yards, skip 50 yards and walk 50 yards. repeat for 10 sets. You may change exercises at any time.

Wednesday: Lower Body

1. Straight Bar Dead Lift: 7,5,3
2. Glute-Ham Raise: 10,10,10
3. Pistol Squats: 10,10,10
4. Leg Extensions: 10,10,10
5. Walking Lunges: 20 yards
6. Kettlebell Swings: 10,10,10
7. Standing Calf: 50,50,50
8. Seated Calf: 25,25,25
9. Weighted Sit-Ups: 20,20,20
10. Weighted Seated Twists: 10,10,10 each side

Perform in circuit fashion with little or no rest. Don't go to failure and no forced reps.

Thursday: Power Run Day: Perform step or hills on this day. 10 sets of 50 yards. Rest a 4/1 work/rest ratio. Ex. 15 sec. run. 1 min. rest

Friday: Total Body

30/30 3 SETS

1. FRONT SQUATS
2. DOUBLE CLEANS
3. PUSH-UPS
4. RENEGADE ROWS
5. PUSH-UPS

2 MIN. REST

15/15 4 SETS

1. BAG PUSH SPRINTS
2. MOUNTAIN CLIMBERS
3. BURPEES
4. ROPE CLIMB
5. TIRE FLIP
6. SPLIT JUMPS

2 MIN. REST

30 SEC. NO REST: 2 ROUNDS

1. HANGING LEG RAISES
2. PLANK
3. HANGING LEG RAISES
4. PLANK
5. HANGING LEG RAISES
6. PLANK

Saturday: Run 5 miles

Sunday: Rest and go to church

Send comments to scott@pro-performance.net