Name: Playbook - Gritty Soldier - W1/D2 Strength Training (FULL BODY)
Uploaded: 2024-01-20T14:25:56.616Z
Duration: 35 min
Description: W1/D2 Strength Training (FULL BODY)

Differcult for an older guy with unstable lower left leg

Maynard

Grant Wiley

Great example of simple but not easy. Thanks!

Erika

Full Body Bodyweight Circuit

- 2x Rounds, you hit each exercise for 30 seconds, then rest 15 seconds between each exercise. 💪

2 rounds
10 exercises 
30 secs work
15 secs rest between exercises 

GET TO WORK!

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Hold

Elbow side plank (right)

Elbow side plank (left)

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Full Body Circuit

W1/D2 Strength Training (FULL BODY)

Brian Cowell

Warm-Up “A”

Warm-Up “B”

Jaime Carrion

W1/D1 4-Mile Ruck

W1/D3 Ruck Recovery “A”

Didn’t complete the five miles, 30 lbs is the most I had in my backpack

W1/D4 5-Mile Ruck

Jake

W1/D5 Strength Training (Lower Body)

W1/D6 Ruck Recovery “B”

W1/D7 6-Mile Ruck

W2/D1 6-Mile “Pick-up” Ruck

W2/D2 Strength Training (FULL BODY)

W2/D3 Ruck Recovery “A”

W2/D4 4-Mile Ruck Intervals

W2/D5 Strength Training (FULL BODY)

W2/D6 Ruck Recovery “B”

W2/D7 8-Mile Ruck

W3/D1 Ruck Recovery “A”

W3/D2 Strength Training (Lower Body)

W3/D3 5-Mile Ruck with Hills

W3/D4 Ruck Recovery “B”

W3/D5 5-Mile Ruck

W3/D6 Strength Training (Upper Body w/ Rucksack)

W3/D7 10-Mile LONG RUCK

W4/D1 Ruck Recovery “A”

W4/D2 6-Mile Ruck Intervals

W4/D3 Strength Training (FULL BODY)

W4/D4 Ruck Recovery “B”

W4/D5 12-Mile TEST RUCK!!

W4/D6 Ruck Recovery “A”

W4/D7 Ruck Recovery “B”

W5/D1 7-Mile Ruck with Hills

W5/D2 Strength Training (LEG DAY!)

W5/D3 Ruck Recovery “A”

W5/D4 6-Mile Ruck Day (Fast Pace)

W5/D5 Ruck Recovery “B”

W5/D6 “Go-to” Stretch + Mobility

W5/D7 “Go-to” Stretching Routine

W6/D1 8-Mile Ruck Intervals

W6/D2 Strength Training (UPPER BODY)

W6/D3 Ruck Recovery “A”

W6/D4 12-Mile Progress Report

W6/D5 Ruck Recovery “B”

W6/D6 “Go-to” Stretching Routine

W6/D7 “Go-to” Stretch + Mobility

W7/D1 9-Mile Ruck with Hills

W7/D2 Strength Training (FULL BODY)

W7/D3 Ruck Recovery “A”

W7/D4 10-Mile Ruck Intervals

W7/D5 “Go-to” Stretch + Mobility

W7/D6 “Go-to” Stretching Routine

W1/D2 Strength Training (FULL BODY)

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