Sample On Ramp 1.0 Workouts

 

SAMPLE: WEEK 1 DAY 1

Movement Prep:
2 min roll: quads
1 min/side roll: glute
1 min/side roll: lats

Circuit 1:
4 sets:
10 pushup progression (barbell on rig, high box, bench, kneeling, traditional)
20 glute bridge

Circuit 2:
4 sets:
10 prone snow angel
20 marching glute bridge
10-30 sec elbow plank hold (kneeling)

Conditioning:
10 min AMRAP:
10 pushups at previous level
20 glute bridge
30 jumping jacks

Cardio:
Briskly walk or jog for 1 mile

SAMPLE: Week 6 day 3 (last day)

Movement Prep:
1 min per side roll: inner thigh
2 min per side anterior hip stretch
1 min per side lat stretch on roller

Circuit 1:
4 sets:
12 seated row
12 dips off bench
10-10 elbow side plank ground to overhead (kneeling)

Circuit 2:
4 sets:
10 pushup progressions
10 squat to depth
20 to 40 sec elbow plank hold
10 DB arm curl to shoulder press

Conditioning:
For time:
40-30-20-10
mt climbers
squat to depth
alt reverse lunge

Cardio:
4 rounds:
.25 mile run
rest 2 minutes between rounds

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Sample On RAMP 2.0 Workouts

 

SAMPLE: Week 1 Day 1

Movement Prep:
1 min/side roll: glute
90 sec/side lazy pigeon
1 min/side roll: lat
1 min/side lat stretch on roller

Warm up:
2 sets:
5 pushup progressions
10 prone snow angels
15 crab press ups
20 alt reverse lunge

Circuit 1:
3 sets:
10 DB chest press
10 prone DB bench row
10 dips off bench
30 sec elbow plank hold (kneeling)

Circuit 2:
3 sets:
10 incline DB chest press
10 DB arm curl into shoulder press
10 DB alt forward lunge
30 sec hollow body hold progressions

Conditioning:
4 rounds for time:
250 m row
20 DB goblet squats
10 pushups (kneeling)

SAMPLE: Week 6 day 1 (last day)

Movement Prep:
1 min/side roll: lat
1 min/side lat stretch on roller
5-5 side lying thoracic rotation

Warm up:
2 sets:
5 walk out, roll up, reach and lean
10-10 scorpion kick
15-15 side lying DB ext shoulder rotation
20 downward dog toe touches

Circuit 1:
3 sets:
10 bench press
10 bent over DB row
30 hand plank alt shoulder taps

Circuit 2:
3 sets:
10 incline bench press
10 DB arm curl
20 pilates scissor kicks

Circuit 3:
3 sets:
10 decline bench press
10 DB hammer curl
20 hand plank alt reach

Burn out:
Run 1 mile for time

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