10-Week Contract

Ground Series

Perform a total of 10 Reps of each exercise: Scorpions Iron Cross Groiner Roll Over V-Sit Table Top 1 Table Top 2 1-Arm Table Top 90/90 NHGU Pistl Fall Skater Squat Slow, Smooth, and exaggerate ranges.

Animal Series

20 yards EA exercise Slow, Smooth, “Quiet” Movements is what we are looking for. Soft Hands/Feet. FEEL connection between hands to feet through trunk.

Armor Building Circuit 1

4 Rounds: 10 Reps each Slow Tempo Cycle Squats x10 Hand Elev Push-Ups x10 TRX Row (Foot Elev) x 10 Back Extension x10 Take as much rest as you need between Rounds.

Extensive PLYO Series 1

5 Rounds These Plyo’s are meant to be done at SUB-MAX (60-75% Effort). Rhythm and Coordination is the biggest emphasis, but as the sets go see if you can push more intensity, but do not sacrifice technique! 2 Finger Ankling x20 (Total) Elev Plyo Push-Up x8 Deep Lunge Pops x15 EA In-Step Ice Skater x6 EA Finger Touch Euro’s x 6 EA Take as much time as you need between rounds!

Ground Series

Perform a total of 10 Reps of each exercise: Scorpions Iron Cross Groiner Roll oVer V-Sit Table Top 1 Table Top 2 1-Arm Table Top 90/90 NHGU Pistl Fall Skater Squat Slow, Smooth, and exaggerate ranges.

Extensive Local ISO Series

2x30 SEC ISO Holds in each of these local areas. Adductor ISO Deep Dip ISO Hang ISO Japanese Plank SL Leg Extension ISO F/A ISO Pos 2

MB Spinal Hygiene

The Spinal Hygiene Series is designed to work your spine through every range and plane as possible. Focus on articulating through your spine and slither each segment like a snake. Perform each exercise 1x20 (20 Total/ 10 EA Side) Big Circles Wood Chops Halo’s Split Tic Tocs SLRDL Extreme Lunge into Reach Drop Lunge with Lateral Punch 45 Degree Twist Alternating Sit-Ups Ceiling Sit-Up Wipers

Armor Capacity AMRAP 1

Armor Capacity AMRAP: 20 MIn 20 Yards Complete as many QUALITY rounds as you can -Sled Push 20 Yards (Down/Back) -Farmer Carry (Half BWl) -Renegade Push-Up (1/4 BW DB’s) -Zercher Duck Walk (BW) ***If pain do Walking Lunge

Ground Series

Perform a total of 10 Reps of each exercise: Scorpions Iron Cross Groiner Roll oVer V-Sit Table Top 1 Table Top 2 1-Arm Table Top 90/90 NHGU Pistl Fall Skater Squat Slow, Smooth, and exaggerate ranges.

Animal Series

20 yards EA exercise: Lateral Bear Crawl Chimp Climb Duck Walk Lateral Kong Spider Crawl Lateral Baby Crawl Bear Crawl Backward Bear Crawl Slow, Smooth, “Quiet” Movements is what we are looking for. Soft Hands/Feet. FEEL connection between hands to feet through trunk.

Armor Building Circuit 3

Armor Building Circuit 4 Rounds : Rear Foot Elev Split Squat (L Hold) (Slow) x8 EA DB Z Press (Slow) x8 Nordics (Slow) x8 2 Finger Calf Raise x10 EA NG Chins x30 (3 Sec Negative) Do as many QUALITY reps as you can and then go back to the beginning. The series is not over until you get to x30 TOTAL Chins! Slow Tempo. Take as much rest as you need between Rounds and the circuit does not end till x30 Chins are completed.

Extensive PLYO Series 2

4 Rounds: Deep Lunge Pops x15 EA Lateral Bounds x8 EA Assist Step Ice Skater x4 EA Inverted Plyo Rows x10

Ground Series

Perform a total of 10 Reps of each exercise: Iron Cross Groiner Roll oVer V-Sit Table Top 1 Table Top 2 1-Arm Table Top 90/90 NHGU Pistl Fall Skater Squat Scorpions Slow, Smooth, and exaggerate ranges.

Global Extensive ISO Series

Global ISO Series is about MAXIMALLY loading the body. This is a bit different from the “Local ISO Series”, which is why there are only 4 exercises. The goal is to get to 30 seconds, but the reality is that you may have to build up to truly getting 30 seconds. Do not be discouraged, but keep safely challenging yourself. 2 Rounds Smith Machine POS 1 1-Arm Hang (use band if necessary or place feet on ground to deload your BW). Smith machine Split Squat (you can use a barbell or DB’s if needed) Back Extension ISO (make sure it’s more hamstring/glutes than low back) Deep Dip ISO

MB Spinal Hygiene

The Spinal Hygiene Series is designed to work your spine through every range and plane as possible. Focus on articulating through your spine and slither each segment like a snake. Perform each exercise 1x20 (20 Total/ 10 EA Side) Big Circles Wood Chops Halo’s Split Tic Tocs SLRDL Extreme Lunge into Reach Drop Lunge with Lateral Punch 45 Degree Twist Alternating Sit-Ups Ceiling Sit-Up Wipers

Armor Capacity AMRAP 2

Armor Capacity AMRAP: 20 MIn 20 Yards Complete as many QUALITY rounds as you can -Lateral Sled Drag 20 Yards (Left/Right) -Zercher Carry (Half BW) (20 Yards) -Elev 1-Arm Push-Up x5ea -KB Swing x10 (1/4 BW)

Ground Series

Perform a total of 10 Reps of each exercise: Iron Cross Groiner Roll Over V-Sit Table Top 1 Table Top 2 1-Arm Table Top 90/90 NHGU Pistl Fall Skater Squat Scorpions Slow, Smooth, and exaggerate ranges.

Animal Series

20 yards EA exercise: Lateral Bear Crawl Chimp Climb Duck Walk Lateral Kong Spider Crawl Lateral Baby Crawl Bear Crawl Backward Bear Crawl Slow, Smooth, “Quiet” Movements is what we are looking for. Soft Hands/Feet. FEEL connection between hands to feet through trunk.

Armor Building Circuit 2

Armor Building Circuit B 5 Rounds : DB RDLS x10 Incline DB Bench x10 Barbell Reverse Lunges x8 EA Canister Pull-Ups x8 We want to challenge ROM and QUALITY of reps. This is building towards our next phase! Take as much rest as you need between Rounds.

Intensive PLYO Conditioning 1

This PLYO Conditioning series can be DANGEROUS. Please follow the directions below to ensure safety. 4 Rounds: Perform each exercise with complete freshness between exercises. There is NO RUSH! Ankling x20 Toe Bounds x10 SL Tuck Jump x5 EA Depth Drop (Deep Landing) x5 FULL REST between Rounds. As the you build into each exercise increase intensity through RHYTHM and Coordination.