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• Introduction

• Disclaimer

• The Quick Start!

• Initial Assessment

• Standalone or Pick 'n' Mix

• Turning on your springs!

• Two types of strength (Max & Endurance)

• Core is key

• Why Do I Need To Train Upper Body at all?

• Phase 1 - Strength Program

• Built for Distance Cardio: Rucking - Why & How?

• Built for Distance Cardio: BFR - Why & How?

• Phase 1 - Cardio Program

Delayed 28 days

• Isometrics (holds) - If they're good enough for Bruce Lee....

• VO2 Max

• Phase 2 - Strength Program

• Phase 2 - Cardio

• Reassess - Where did you get to?

• Bench assisted plyos

• Hunter squat on toes

• Back squat

• Single Leg glute bridge

• Push up

• Seated row

• Walking lunges

• Plank

• Side Plank from knees

• Dead Bug

• Pallof press & Pallof press with 1/4 turn

• Offset Hunter Squat

• Pogos to plate

• Static lunge

• RDL

• Shoulder press

• Lat Pulldown

• Squat walking

• Pogos

• Side plank with leg lift

• Single Leg Hop

• Squat jumps

• Frog plank

• SL heel raise ISO

• Walking lunges with twist with Med Ball/plate

• Straight leg sit up

• Pogo on/off plate

• Rear foot elevated front foot pop (in place/lateral/ forward & backward)

• Deficit Lunge

• Lunge ISO/Pulse

• Reverse step ups

• Alenka

• Single Leg RDL

• DNS Star

• 2 Foot to One foot on plate

• Deceleration step down

• Maintenance

• Looking for another challenge?