STRENGTH & CONDITIONING 2

TABATA 30 SECONDS ON/10 SECOND OFF PROTOCOL

10 EXERCISES

MANUAL SPEED PROTOCOL

INSTRUCTIONS:

3 SETS OF EACH EXERCISE

SET 1 PERFORM REPETITIONS

SET 2 HOLD THE WEIGHT IN THE MOST CHALLENGING POSITION

SET 3 PERFORM REPETITIONS USING HEAVIER WEIGHT THAN SET 1

SET #1

EXERCISE #1 - DOUBLE LEG BRIDGE {HOLD WEIGHT ON HIPS}

EXERCISE #2 - HIP ADBUCTOR WITH ANKLE WEIGHTS {OUTER THIGH} (R. LEG)

EXERCISE #3 - HIP ABDUCTOR WITH ANKLE WEIGHTS {OUTER THIGH} (L. LEG)

EXERCISE #4 - (2) DB HEAD CRUSHER

EXERCISE #5 - (1) DB CRUNCH {HOLD 1 DB OVER CHEST, ARMS STRAIGHT}

EXERCISE #6 - SHORT PLANK WITH WEIGHT ON BACK

EXERCISE #7 - PRONE POSITION SINGLE LEG LIFT WITH ANKLE WEIGHTS & TOE POINTED (R. LEG)

EXERCISE #8 - PRONE POSITION SINGLE LEG LIFT WITH ANKLE WEIGHTS & TOE POINTED (L. LEG)

EXERCISE #9 - KNEE DROPS WITH ANKLE WEIGHTS

EXERCISE #10 - HIP ADDUCTORS WITH ANKLE WEIGHTS (INNER THIGH)

SET #2

SAME WEIGHT FOR EACH EXERCISE

HOLD THE SAME WEIGHT IN THE MOST CHALLENGING POSITION

EXERCISE #1 - DOUBLE LEG BRIDGE {HOLD HIPS UP, SQUEEZE GLUTES}

EXERCISE #2 - HIP ADBUCTOR {OUTER THIGH} (R. LEG) {HOLD R. LEG HALF WAY UP}

EXERCISE #3 - HIP ABDUCTOR {OUTER THIGH} (L. LEG) {HOLD L. LEG HALF WAY UP}

EXERCISE #4 - (2) DB HEAD CRUSHER {HOLD BOTH DB'S SIDE OF HEAD, JUST ABOV EARS.

EXERCISE #5 - (1) DB CRUNCH {HOLD 1 DB ABOVE CHEST, LIFT SHOULDERS OFF MAT ENGAGING ABS}

EXERCISE #6 - SHORT PLANK WITH WEIGHT ON BACK

EXERCISE #7 - PRONE POSITION SINGLE LEG LIFT WITH TOE POINTED (R. LEG) {HOLD R. LEG HALF WAY UP}

EXERCISE #8 - PRONE POSITION SINGLE LEG LIFT WITH TOE POINTED (L. LEG) {HOLD L. LEG HALF WAY UP}

EXERCISE #9 - KNEE DROPS {HOLD KNEES TO THE R. SIDE 15 SECONDS, HOLD KNEES TO THE LEFT 15 SECONDS}

EXERCISE #10 - HIP ADDUCTORS (INNER THIGH) {HOLD LEGS APART}

SET #3

RAISE THE WEIGHT FOR EACH EXERCISE

PERFORM REPETITIONS

CARDIO/STRENGTH/FLEXIBILITY PROTOCOL

Everfit Gym

Leg Series

1 Minute Ski Row

1 Minute Leg Press

1 Minute Standing Quad Stretch (30/30)

45 Second Break

Chest Series

1 Minute Fan Bike

1 Minute Chest Press

1 Minute Hurdle, Butterfly, Straight Leg Stretch

45 Second Break

Upper Back Series

1 Minute High Knee/Butt Kick (30/30)

1 Minute Cable Pull Down

1 Minute Low Back/Hip/Oblique Stretch

45 Second Break

Shoulder Series

1 Minute Seated Rower

1 Minute Medicine Ball Press

1 Minute Rotator Cuff Stretch

45 Second Break

Biceps Series

1 Minute Elliptical

1 Minute Standing DB Hammer Curl

1 Minute Supine Scorpion Stretch (30/30)

45 Second Break

Triceps Series

1 Minute Treadmill

1 Minute Behind the Neck Overhead Extension

1 Minute Prone Scorpion Stretch (30/30)

45 Second Break

Abdominal Series

1 Minute Heavy Bag/Box

1 Minute Crunch w/MB held Over Chest

1 Minute Supine Stability Ball

45 Second Break

Oblique Series

1 Minute Blade (20/20/20) Side/Front/Overhead

1 Minute DB Side Pull (30/30)

1 Minute Standing Karaoke Stretch (30/30)

45 Minute Break

Low Back Series

1 Minute Slip/Speed Ball

1 Minute Stability Ball Hyper Extension

1 Minute Foam Roll (20/20/20) Upper/Middle/Lower

Break

Navy Seal Protocol

Set 1: 1 pull-up, 2 push-ups, 3 sit-ups
Set 2: 2 pull-ups, 4 push-ups, 6 sit-ups
Set 3: 3 pull-ups, 6 push-ups, 9 sit-ups
Set 4: 4 pull-ups, 8 push-ups, 12 sit-ups
Set 5: 5 pull-ups, 10 push-ups, 15 sit-ups
Set 6: 6 pull-ups, 12 push-ups, 18 sit-ups
Set 7: 7 pull-ups, 14 push-ups, 21 sit-ups
Set 8: 8 pull-ups, 16 push-ups, 24 sit-ups
Set 9: 9 pull-ups, 18 push-ups, 27 sit-ups
Set 10: 10 pull-ups, 20 push-ups, 30 sit-ups