Welcome to,

BODY
ARMOR
M MA BODY WEIG H T PROG R AM
Introduction

Welcome to the Program 01

About Phil 02

FAQ 03

Motivation 04

Goal Setting 06

How to Perform the Program 08

Recommend Training Schedule 11

Contact Us 12

Training Program

We e k Day

Week 1 01 02 03 04 05 06

Week 2 01 02 03 04 05 06

Week 3 01 02 03 04 05 06

Week 4 01 02 03 04 05 06

Week 5 01 02 03 04 05 06

Week 6 01 02 03 04 05 06

Week 7 01 02 03 04 05 06

Week 8 01 02 03 04 05 06
 Welc ome 01

Hey,
it’s coach Phil! 
Welcome to the program!

First, I want to thank you for deciding to

begin this phase of your fitness & MMA
journey with me. I also want to congratulate
you on making the important choice to make
your training a true priority!

I wanted to create this program because I

had so many requests for a combat sport
program that anyone could do at home,
without any equipment but still getting the
best results possible.

 o, that’s exactly what I created for you!

S
Over the next 8 weeks, you’ll be following
the most elite bodyweight training program
for combat sports on the market! This
program is designed to increase your
strength, speed, power, agility, power and
over all combat performance.

This is 6 days a week bodyweight training

program for a total of 8 weeks. Inside you’ll
have 4 Strength and Power sessions along
with 2 Conditioning sessions. We’ll also
change the exercise with a slight variation
to avoid accommodation or anything that
would hinder your progressions each week!

So here it is…
Body Armor Training Program!!
 About Phil 02

“
Early on in life, I earned two degrees in both
Sports Medicine and Exercise Science while
playing D1 college football at Alabama State
University.

I also fought in MMA professionally. Now, I

train the top athletes and world champions
from various sports.

I deeply understand not only the training

aspects of fight preparation but also the
mind set of what fighters are going through
from my years being a fighter and training
athletes myself.

I’ve devoted my life to performance training

and making sure that I will always get an
athlete the best results possible when
training for a fight or any sport.

I’m here to help you all in anyway that I can.

Feel free to message me on Instagram
@darustrong, if you have any questions
along the way.

Phil Daru
World renowned strength and conditioning coach and
founder of Daru Strong in Boca Raton, Florida.
 FAQ 03

Frequently
Asked Questions

01
How long can I follow this program for?

As long as this program is helping you

progress you can continue to follow
it. Make sure that you are recording
your progress for every workout that
you perform. When you are finished
with the entire program and have gone
through 1-2x I would highly recommend
you check out some of my weight
training programs to help you bring your
performance even further which you
can find by Clicking Here

02
Where is the exercise database for me
to perform the exercises?

If you click on any of the exercises on

your PDF it will take you to a video
from my exercise database. This will
show you exactly how to perform the
exercises with proper technique.
 Motivation and Goal Setting 04

Motivation
Goal Setting

Finding motivation to train or stick with any exercise on

a regular basis isn’t always easy. Demanding schedules,
burn-out, and illness are just a few of the things that
may interrupt your fitness routine. However, sometimes
motivation can be found by using a very simple formula.

Goal setting using the

S.M.A.R.T. Method

Most successful athletes, coaches and

millionaires successfully use this formula to
set both short and long-term training goals.
 Motivation and Goal Setting 05

01 Set Specific Goals

Research shows that specific goals are the
most motivating. A specific goal is to
increase your endurance from 3, 5 minute
rounds to 5, 5 minute rounds
(Championship rounds) within 6 months.

Many people just say they want to increase

endurance. This goal is far too general to
really motivate you in your training & your
are able to measure it!

02 Set Measurable Goals

Simply saying that you want to increase
your endurance is not enough detail. You
need to be able to chart and document
progress toward your goal.

One way to measure your progress is to

document your performance at set
intervals. You may want to time your
endurance 1x a month so you have you
know If you’re progressing or not.

03 Set Adjustable Goals

This means your goals are flexible enough
to accommodate unexpected challenges
without becoming obsolete.

An injury may force you to modify your

goal. If you goal is to run a certain
marathon and you are injured, you may
need to change your goal to do the half
marathon or some other event. An injury
doesn't need to mean you abandon all your
plans. At the same time, you may find you
are progressing quickly and need to raise
your goal.
 Goal Setting
An art as well as a science, but if you make sure your goals follow the
S.M.A.R.T. formula, you will find you are more likely to stay motivated.

When writing S.M.A.R.T. Goals use concise language, but include

relevant information. These are designed to help you succeed, so
be positive when answering the questions.

Goal Write the goal you have in mind?

What do you want to accomplish?

S Specific Who needs to be included? When do
you want to do this? Why is this a goal?

How can you measure progress

M Measurable and know if you’ve successfully
met your goal?
 Do you have the skills required to
achieve the goal? If not, can you obtain
A Achivable them? What is the motivation for this
goal? Is the amount of effort required on
par with what the goal will achieve?

Why am I setting this goal now?

R Relevant
Is it aligned with overall objectives?

T Time What’s the deadline and is it realistic?

Review what you have written, and craft a new

SMART
goal statement based on what the answers to
Goal
the questions above have revealed
 How to Per form 08

How to Perform
The Program

It is important to follow the program correctly In

order to make sure you are receiving the right stimulus
to increase performance as an athlete. Here is a simple
guide to make sure you are performing correctly that
will allow you to have the proper stimulus needed!
 How to Per form 09

Super Sets
When a series of movements has letter next to them
i.e 2a, 2b, 2c. These movements will be performed
one after the other in order until complete.

For instance, you will see 1A “Rear Foot Elevated

Split Squat” then below 1B “V Sit up”. These will be
done in order and right after each other without rest.

When the superset is complete. The athlete will rest

according to that days specifications then start back
over with until all the sets are complete.
 How to Per form 10

02
Tempo
The tempo for each particular rep
will be displayed similar to this :

Pistol Squat ( 5.2.1 )

5 The first number

Eccentric tempo or portion

respresenting moving your
body down into the squat. So
from the example you would
lower yourself for 5 seconds.

2 Isometric Pause

You would pause for 2 second

at the bottom of the squat.

1 Concentric

Which would be you moving

back up for 1 second.

X Represent “Explode” as in
you will produce force as
fast as possible in this
phase of the lift.
 Recommend
Training
Schedule

Monday Tu e s d ay

Max Intensity Lower Conditioning

+ Skill tra i n i n g + Sparring
(padwork , bagwork , d r i l l i n g)

We dnesday Thursday

Max Intensity Upper Conditioning

+ Skill tra i n i n g + Sparring
(padwork , bagwork , d r i l l i n g)

Friday Saturday

Dynamic Intensity Conditioning

Full Body + L ight Sparring
+ Skill tra i n i n g
(padwork , bagwork , d r i l l i n g)

Sunday He llp f ull T iip

p fu ps

Off Make sure you sleep 8

hours per night and
Active Recove r y, eating enough healthy
Foam Roll, Stretch. foods to recover.
 Need Help?
If you are looking for customer
support please email my support
team at darustronghelp@gmail.com

For any training related question

DM me on instagram @Darustrong

Connect with me

darustrong TheDaruDiet

coachdaru darustrong
TRAINING PROGRAM

WEEK

01
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W1 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W1 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

Rear Foot
AMRAP 5 . 2 .1
a Elevated Split 5 None
Each Leg Slow Eccentics
Squat

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

Copenhagen
a 4 10 each None 3 . 2 .1
(to scale)

b Birddog 4 10 each None 3.2.2

Supine Hamstring
a 3 10 None Steady Steps
Walkouts

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

Kneeling Leg
a 3 20 None 3 . 2 .1
Extensions

b Side Plank Crunch 3 10 each None 2.2.2

Calf Raises / AMRAP Rest until

3 3 . 2 .1
Toe Raises Each Leg 50% Recovered
 W1 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 reps

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W1 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 25 yards

Reps Every 60 seconds

Duration 10 minutes

Rest 2 minutes after 10 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 5 every 30 seconds

Duration 10 minutes

Rest Stretch and relax once 10 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W1 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W1 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

Shoulder Width AMRAP

a 5 None 5 . 2 .1
Pull Ups Each Arm

Russian Twist
Rest until
b with Shoulders 5 10
90% Recovered
Retracted

Push Ups Close

a Position (to scale) 4 10 each None 3 . 2 .1
Incline If Possible

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

a Inverted Pull Up 3 15 None 3 . 2 .1

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until

Dips 100 3 .1 .1
possible 50% Recovered

AMRAP Rest until 50-60%

Dead Man Hangs 3 Static
til fall off Recovered
 W1 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 10 reps

W1 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
10 minutes total
/ Sets

Reps 5 Every 30 seconds

Rest Rest 2 minutes after 10 minutes are complete

Perform Dips

Duration
10 minutes total
/ Sets

Reps 5 every 30 seconds

Rest Stretch and relax once 10 minutes are up

 W1 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W1 D5
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

2 each
Jump Lunges 12 45 seconds Explosive
side

Broad Jump 10 1 30 seconds Explosive

Plyo Push Ups

9 3 30 seconds Explosive
(3 hand positions)

Russian Leans 4 8 loose None 3 .1 .1

Leg Raises Rest until

4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 3 . 2 .1
50% Recovered
box or incline bench)

a Calf and Toe Raises 4 20 None 3 . 2 .1

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W1 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W1 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds

Duration 2 minutes

HR% 150 - 160 BPM

Rest None

1b Perform Slow Jogging

Rounds 6

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 6 rounds are complete

TRAINING PROGRAM

WEEK

02
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W2 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W2 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

AMRAP 5 . 2 .1
a Pistol Squats 5 None
Each Leg Slow Eccentics

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

Front Foot Elevated

a 4 10 each None 3 . 2 .1
Split Squat

Rest until
b Birddog 4 10 each 3.2.2
90% Recovered

Side Plank High

a Knee (bottom leg 3 10 each None Steady Steps
drives to the chest)

Rest until
b Leg Raises 3 10 3.2.2
90% Recovered

Kneeling to
a 3 10 None Constant
Low Squat

Rest until
b Side Plank Crunch 3 10 2.2.2
90% Recovered

Bent Knee Calf AMRAP Rest until

3 3 . 2 .1
Rises / Toe Raises Each Leg 50% Recovered
 W2 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W2 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 25 yards

Reps Every 60 seconds

Duration 12 minutes

Rest 2 minutes after 12 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 5 every 30 seconds

Duration 12 minutes

Rest Stretch and relax once 12 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W2 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W2 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

Supinated AMRAP
a 5 None 5 . 2 .1
Chin Ups Each Arm

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

Push Ups Close

a Position (to scale) 4 10 each None 5 . 2 .1
Incline If Possible

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

Inverted Pull Up
a 3 15 None 3 . 2 .1
(with towel)

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until 50-60%

Dips 100 Static
possible Recovered

Dead Man Hang 3 sets to Rest until 50-60%

Static
Alternating Grip fall off Recovered
 W2 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W2 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
12 minutes total
/ Sets

Reps 5 Every 30 seconds

Rest Rest 2 minutes after 12 minutes are complete

Perform Dips

Duration
12 minutes total
/ Sets

Reps 5 every 30 seconds

Rest Stretch and relax once 12 minutes are complete

 W2 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W2 D5
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

Jump Lunges 12 2 each side 45 seconds Explosive

Broad Jump 10 1 30 seconds Explosive

Plyo Push Ups

9 3 30 seconds Explosive
(3 hand postions)

Supine Hamstring
a 4 15 None 3 . 2 .1
Slider Curls

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 3 . 2 .1
50% Recovered
box or incline bench)

a Calf and Toe Raises 4 20 None 3 . 2 .1

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W2 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W2 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds

Duration 2 minutes

HR% 150 - 160 BPM

Rest Rest 2 minutes after 16 minutes are complete

1b Perform Slow Jogging

Rounds 8

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 16 minutes are complete

TRAINING PROGRAM

WEEK

03
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W3 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W3 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

Front Foot
AMRAP 5 . 2 .1
a Elevated Split 5 None
Each Leg Slow Eccentics
Squat

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

a Side Lunge 4 10 each None 3 . 2 .1

Rest until
b Birddog 4 10 3.2.2
90% Recovered

Copenhagen
a 3 10 each None Steady Steps
(to scale)

Rest until
b Leg Raises 3 10 3.2.2
90% Recovered

Kneeling Leg
a 3 10 None Constant
Extensions

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Bent Knee Calf AMRAP Rest until

3 3 . 2 .1
and Toe Raises Each Leg 50% Recovered
 W3 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W3 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 25 yards

Reps Every 60 seconds

Duration 14 minutes

Rest 2 minutes after 14 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 5 every 30 seconds

Duration 14 minutes

Rest Stretch and relax once 14 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W3 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W3 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

AMRAP
a Inverted Pull Ups 5 None 5 . 2 .1
Each Arm

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

Push Ups Close

a 4 10 each None 5 . 2 .1
Position (to scale)

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

a Pull Ups 3 10 None 3 . 2 .1

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until 50%

Dips 100 3 .1 .1
possible Recovered

Dead Man Hang

3 sets to Rest until 50-60%
Bent Arm with Static
fall off Recovered
Knee Raise
 W3 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W3 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
14 minutes total
/ Sets

Reps 5 Every 30 seconds

Rest Rest 2 minutes after 12 minutes are complete

Perform Dips

Duration
14 minutes total
/ Sets

Reps 5 every 30 seconds

Rest Stretch and relax once 14 minutes are complete

 W3 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W3 D5
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

Jump Lunges 12 2 each side 45 seconds Explosive

Broad Jump 10 1 30 seconds Explosive

Plyo Push Ups

9 3 30 seconds Explosive
(3 hand postions)

Rear Foot Elevated

a 4 15 None 3 . 2 .1
Split Squat

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 3 . 2 .1
50% Recovered
box or incline bench)

a Calf and Toe Raises 4 20 None 3 . 2 .1

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W3 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W3 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds 10

Duration 2 minutes

HR% 150 - 160 BPM

Rest Rest 2 minutes after 20 minutes are complete

1b Perform Slow Jogging

Rounds 10

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 20 minutes are complete

TRAINING PROGRAM

WEEK

04
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W4 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W4 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

AMRAP 5 . 2 .1
a Split Stance Squat 5 None
Each Leg Slow Eccentics

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

a Wide Stance Squat 4 12 None 3 . 2 .1

Rest until
b Birddog 4 10 3.2.2
90% Recovered

Supine Hamstring
a 3 10 None Steady Steps
Slider Curls

Rest until
b Leg Raises 3 10 3.2.2
90% Recovered

Slide Adductor
a 3 10 None Constant
Slide Outs

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Bent Knee Calf AMRAP Rest until

3 3 . 2 .1
and Toe Raises Each Leg 50% Recovered
 W4 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W4 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 30 yards

Reps Every 60 seconds

Duration 10 minutes

Rest 2 minutes after 10 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 8 every 30 seconds

Duration 10 minutes

Rest Stretch and relax once 10 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W4 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W4 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

AMRAP
a Pull Ups 5 - 10 None 5 . 2 .1
Each Arm

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

Push Ups Close

a Position (to scale) 4 10 None 5 . 2 .1
Incline If Possible

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

a Inverted Rows 3 12 None 3 . 2 .1

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until

Dips 100 3 .1 .1
possible 50% Recovered

Dead Man Hang 3 sets to Rest until 50-60%

Static
Legs Up fall off Recovered
 W4 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W4 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
10 minutes total
/ Sets

Reps 8 Every 30 seconds

Rest Rest 2 minutes after 10 minutes are complete

Perform Dips

Duration
10 minutes total
/ Sets

Reps 8 every 30 seconds

Rest Stretch and relax once 10 minutes are complete

 W4 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W4 D5
Dynamic Intensity
Lower Body

Sets Reps Rest Tempo HR%

Skater Bounds 12 2 each side 45 seconds Explosive

Broad Jump
8 2 30 seconds Explosive
Backwards

Inverted Plyo
9 3 30 seconds Explosive
Pull Ups

Push Ups to Elbow

a 4 30 seconds None 3 . 2 .1
Alternating

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 3 . 2 .1
50% Recovered
box or incline bench)

Bent Knee Calf and

a 4 20 None 3 . 2 .1
Toe Raises

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W4 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W4 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds 6

Duration 4 minutes

HR% 150 - 160 BPM

Rest Rest 2 minutes after 24 minutes are complete

1b Perform Slow Jogging

Rounds 6

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 12 rounds are complete

TRAINING PROGRAM

WEEK

05
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W5 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W5 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

AMRAP
Rear Foot Elevated 5 . 2 .1
a 5 Each Leg None
Split Squat Slow Eccentics
(get a record)

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

Copenhagen
a 4 12 each None 3 . 2 .1
(to scale)

Rest until
b Birddog 4 10 3.2.2
90% Recovered

Supine Hamstring
a 3 12 None Steady Steps
Slider Curls

Rest until
b Leg Raises 3 10 3.2.2
90% Recovered

Single Leg
a 3 15 None Constant
Glute Bridge

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Calf Raises / AMRAP Rest until

3 3 . 2 .1
Toe Raises Each Leg 50% Recovered
 W5 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W5 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 30 yards

Reps Every 60 seconds

Duration 12 minutes

Rest 2 minutes after 12 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 8 every 30 seconds

Duration 12 minutes

Rest Stretch and relax once 12 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W5 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W5 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

AMRAP
a Chin Ups 5 None 5 . 2 .1
(get a record)

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

Tricep Push Ups

a (elbows out 4 12 None 5 . 2 .1
hands inside)

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

a Wide Grip Pull Up 3 12 None 3 . 2 .1

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until 50-60%

Dips 100 3 .1 .1
possible Recovered

Dead Man Hang

3 sets to Rest until 50-60%
Knee Raises Static
fall off Recovered
Unilateral
 W5 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W5 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
12 minutes total
/ Sets

Reps 8 Every 30 seconds

Rest Rest 2 minutes after 12 minutes are complete

Perform Dips

Duration
12 minutes total
/ Sets

Reps 8 every 30 seconds

Rest Stretch and relax once 12 minutes are complete

 W5 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W5 D5
Dynamic Intensity
Lower Body

Sets Reps Rest Tempo HR%

Skater Bounds 12 2 45 seconds Explosive

Broad Jump
8 2 30 seconds Explosive
Backwards

Inverted Plyo
9 3 30 seconds Explosive
Pull Ups

Push Ups to
a 4 30 seconds None 3 . 2 .1
Shoulder Tap

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 3 . 2 .1
50% Recovered
box or incline bench)

a Calf and Toe Raises 4 20 None 3 . 2 .1

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W5 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W5 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds 8

Duration 4 minutes

HR% 150 - 160 BPM

Rest Rest 2 minutes after 32 minutes are complete

1b Perform Slow Jogging

Rounds 8

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 16 rounds are complete

TRAINING PROGRAM

WEEK

06
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W6 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W6 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

AMRAP
5 . 2 .1
a Side Lunge 5 Each Leg None
Slow Eccentics
(get a record)

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

Side Abducter
a 4 12 None 3 . 2 .1
Slide Outs

Rest until
b Birddog 4 10 3.2.2
90% Recovered

Rest until
Leg Raises 3 10 3.2.2
90% Recovered

Single Leg
a 3 12 None Constant
Glute Bridge

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Bent Knee AMRAP Rest until

3 3 . 2 .1
Calf Raises Each Leg 50% Recovered
 W6 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W6 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 30 yards

Reps Every 60 seconds

Duration 14 minutes

Rest 2 minutes after 14 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 8 every 30 seconds

Duration 14 minutes

Rest Stretch and relax once 14 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W6 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W6 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

AMRAP
a Pull Ups 5 None 5 . 2 .1
Each Arm

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

Push Ups
a 4 12 None 5 . 2 .1
Wide Position

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

Inverted Pull Ups

a 3 12 None 3 . 2 .1
(with towel)

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until

Dips 100 3 .1 .1
possible 50% Recovered

3 sets to Rest until 50-60%

Dead Man Hangs Static
fall off Recovered
 W6 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W6 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
14 minutes total
/ Sets

Reps 8 Every 30 seconds

Rest Rest 2 minutes after 14 minutes are complete

Perform Dips

Duration
14 minutes total
/ Sets

Reps 8 every 30 seconds

Rest Stretch and relax once 14 minutes are complete

 W6 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W6 D5
Dynamic Intensity
Lower Body

Sets Reps Rest Tempo HR%

Skater Bounds 12 2 45 seconds Explosive

Broad Jump
8 2 30 seconds Explosive
Backwards

Inverted Plyo
9 3 30 seconds Explosive
Pull Ups

Push Ups to
a 4 30 seconds None 3 . 2 .1
Sit Outs

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 5 . 2 .1
50% Recovered
box or incline bench)

a Calf and Toe Raises 4 20 None 3 . 2 .1

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W6 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W6 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds 10

Duration 4 minutes

HR% 150 - 160 BPM

Rest 2 minutes after 40 minutes are complete

1b Perform Slow Jogging

Rounds 10

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 20 rounds are complete

TRAINING PROGRAM

WEEK

07
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W7 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W7 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

AMRAP
5 . 2 .1
a Walking Lunges 5 (get a distant None
Slow Eccentics
record)

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

Straight Leg
a 4 12 None 3 . 2 .1
Fire Hydrant

Rest until
b Birddog 4 10 3.2.2
90% Recovered

Single Leg
a 3 15 None Steady Steps
Glute Bridge

Rest until
b Leg Raises 3 10 3.2.2
90% Recovered

Supine Hamstring
a 3 10 None Constant
Walk Out

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Calf Raises / AMRAP Rest until

3 3 . 2 .1
Toe Raises Each Leg 50% Recovered
 W7 D2
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W7 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 35 yards

Reps Every 60 seconds

Duration 10 minutes

Rest 2 minutes after 10 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 10 every 30 seconds

Duration 10 minutes

Rest Stretch and relax once 10 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W7 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W7 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

AMRAP
a Push Ups 5 None 5 . 2 .1
Each Arm

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

a Chin Ups 4 12 None 5 . 2 .1

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

a YWT 3 20 None 3 . 2 .1

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

as few as Rest until

Dips 100 3 .1 .1
possible 50% Recovered

Dead Man Hang 3 sets to Rest until 50-60%

Static
Alternate Grips fall off Recovered
 W7 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W7 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
10 minutes total
/ Sets

Reps 8 Every 30 seconds

Rest Rest 2 minutes after 10 minutes are complete

Perform Dips

Duration
10 minutes total
/ Sets

Reps 8 every 30 seconds

Rest Stretch and relax once 10 minutes are complete

 W7 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W7 D5
Dynamic Intensity
Lower Body

Sets Reps Rest Tempo HR%

Skater Bounds 12 2 45 seconds Explosive

Broad Jump
8 2 30 seconds Explosive
Backwards

Inverted Plyo
9 3 30 seconds Explosive
Pull Ups

Push Ups to
a 4 30 seconds None 3 . 2 .1
Toe Touch

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 20 3 . 2 .1
50% Recovered
box or incline bench)

Bent Knee
a Calf and 4 20 None 3 . 2 .1
Toe Raises

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W7 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W7 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds 6

Duration 2 minutes

HR% 160 BPM

Rest Rest 2 minutes after 12 mintues are complete

1b Perform Slow Jogging

Rounds 6

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 12 muinutes are complete

TRAINING PROGRAM

WEEK

08
BODY
ARMOR
M MA BO DY W E I G H T P R O G R AM
 W8 D1
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W8 D1
Maximal Intensity
(Strength Focus) Lower Body

Sets Reps Rest Tempo HR%

AMRAP
5 . 2 .1
a Close Stance Squat 5 (get a distant None
Slow Eccentics
record)

Rest until
b V-Sit Up 5 10 3 .1 .1
90% Recovered

a Single Leg Squat 4 10 None 3 . 2 .1

Rest until
b Birddog 4 10 3.2.2
90% Recovered

a Russian Leans 3 10 None Steady Steps

Rest until
b Leg Raises 3 10 3.2.2
90% Recovered

a Duck Walks 3 20 None Constant

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Calf Raises / AMRAP Rest until

3 3 . 2 .1
Toe Raises Each Leg 50% Recovered
 W8 D2
Click Here for Full Dynamic

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W8 D2
Conditioning
Alactic Speed Endurance

Round 1 Perform Sprints

Distance 25 yards

Reps Every 60 seconds

Duration 12 minutes

Rest 2 minutes after 12 minutes are complete

Round 2 Perform Explosive Push Ups

Reps 5 every 30 seconds

Duration 12 minutes

Rest Stretch and relax once 12 minutes are complete

Cooldown & Stretch

Hamstrings

Pecs

Lats

Hips

Calves

Back

Neck
 W8 D3
Click Here for Full Dynamic
Warm-Up

Shoulder CARs (Controlled articular rotations) 3 each way each arm

Serratus Anterior Wall Slide 10 reps

Shoulder ER Wall Slides 10 reps

Cat/Cow 10 reps

Spinal Cars 3 each way

Birddog 10 reps each

Plank 90 seconds

Side Plank 30 seconds each side

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Seated Sprint Arm Swing 3 sets 10 seconds

Bear Crawl 10 yards

Fast Dynamic

Monkey Walks 10 yards

Crab Walks (forwards / backwards) 10 yards each

 W8 D3
Maximal Intensity
(Strength Focus) Upper Body

Sets Reps Rest Tempo HR%

Dips Lean Forward AMRAP

a 5 None 5 . 2 .1
Chest Focus (get a record)

Russian Twist
Rest until
b with Shoulders 5 20
90% Recovered
Retracted

Alternating
a 4 6 None 5 . 2 .1
Grip Pull Ups

Rest until
b Leg Raises 4 10 3 . 2 .1
90% Recovered

Close Position
a 3 20 None 3 . 2 .1
Push Ups

Rest until
b Side Plank Crunch 3 10 3 . 2 .1
90% Recovered

Rest until
Inverted Curls 3 15 3 .1 .1
50% Recovered

Dead Man Hangs

3 sets to Rest until 50-60%
Supinated with Static
fall off Recovered
Bent Elbows
 W8 D4
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners (Mountain climbers) 5 each

Sit Outs 5 each

Hindu Push Ups 5 each

High Knees 10 yards

Skips 10 yards

Power Skips 10 yards

Fast Dynamic

Side Shuffle 10 yards each

Karaokes 10 yards each

W8 D4
Conditioning
Alactic Speed Endurance

Perform Jump Squats

Duration
12 minutes total
/ Sets

Reps 5 Every 30 seconds

Rest Rest 2 minutes after 12 minutes are complete

Perform Dips

Duration
12 minutes total
/ Sets

Reps 5 every 30 seconds

Rest Stretch and relax once 12 minutes are complete

 W8 D5
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

 W8 D5
Dynamic Intensity
Lower Body

Sets Reps Rest Tempo HR%

Skater Bounds 12 2 45 seconds Explosive

Broad Jump
8 2 30 seconds Explosive
Backwards

Inverted Plyo
9 3 30 seconds Explosive
Pull Ups

a Cat Walks 4 20 yards None Constant

Leg Raises Rest until

b 4 10
(hanging) 90% Recovered

Reverse Hypers
Rest until
(lay on table, high 5 10 3 . 2 .1
50% Recovered
box or incline bench)

20 each
a Calf and Toe Raises 4 None 3 . 2 .1
way

Rest until
b Russian Twist 4 20 Constant
50% Recovered
 W8 D6
Click Here for Full Dynamic
Warm-Up

Ankle CARs (Controlled articular rotations) 3 each way each foot

Heel Toe Walks 10 yards

Heel Walks 10 yards

Toe Walks 10 yards

Quadruped Hip Circles 3 each way each leg

Roll Back V-Sit Through 5 reps

90/90 Flow Stretch 3 each way

Cat/Cow Spinal Segmentations 5 reps

Slow Dynamic

Prone Swimmers 10 reps

Neck Circles 3 each

Groiners with T-spine 5 each

Groiners with double leg 5 each

with V-reach up to stand

Sit Outs 5 each

Fast Dynamic

Squat Jax 10 reps

Side Lunge Stretch 5 each

W8 D6
Focus Point
Aerobic Power Conditioning

1a Perform Fast Running

Rounds

Duration 2 minutes

HR% 160 BPM

Rest None

1b Perform Slow Jogging

Rounds 8

Reps 2 minutes

HR% 110 - 120 BPM

Rest Stretch and relax once 16 rounds are complete