Full-Spectrum Strong: Army Ranger Workout

Exercise 1 of 7

Dynamic Stretching

Equipment

Sets

--

Reps

--

Rest

--

Exercise 2 of 7

Sled Pull

Equipment

Sets

4

Reps

40 yds

Rest

As long as needed

*Weight = 150 lbs.

Exercise 3 of 7

Barbell Deadlift

Equipment

Barbell

Sets

1

Reps

2-4 min

Rest

--

Play How to

*Use bands. Work up gradually to your 1RM, doing one-rep sets until reaching failure. Weight = As heavy as possible.

Exercise 4 of 7

Single-Leg Dumbbell Straight-Leg Deadlift

Equipment

Dumbbells

Sets

3

Reps

10

Rest

2 min

Play How to

*Weight = 30-50 lbs.

Exercise 5 of 7

Standing Cable Crunch

Equipment

Cable Machine, Rope Attachment

Sets

3

Reps

20

Rest

1 min

Play How to

*Weight = As heavy as possible.

Exercise 6 of 7

Reverse Hyperextension

Equipment

Sets

3

Reps

10

Rest

2 min

*Weight = 120 lbs.

Exercise 7 of 7

Tire Flips

Equipment

Sets

--

Reps

5 min

Rest

--

How to

*6 hours after completing PNF stretches, do tire flipping for 5 min straight.