Remember: You're Getting a 14-Day Trial to Test it Out
A Sneak Peek Inside the Program
MUST WATCH | Short Safety Videos
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days
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- WAIVER - Must Complete!
- General Weight Room Safety Tips (3:27)
- Pain, Soreness and Swapping Exercises (2:21)
- Barbell Safety - Using Collars and Checking Plate Gaps (2:02)
- Safety on Jumping Exercises (0:50)
- Choosing the Right Amount of Weight For Exercises (2:28)
- Choosing a Suitable Med Ball Wall (0:24)
- Choosing the Right Medicine Ball (1:05)
GET STARTED | Workout Instructions
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days
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- Where to find your workout cards
- Choosing The Rookie or Veteran Program (1:47)
- [DOWNLOAD] The Arm Care Program
- Biggest Thing to Know About the Program (1:19)
- How to Fill Out Your Workout Program Card (3:06)
- How to Use This Online Program Software (1:38)
- Lifting Tempo and Bar Speed (2:43)
- Using Percentages in Training
- Video - Warm Up Routine (1:06)
ROOKIE DAY 1 APRIL
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ROOKIE DAY 2 APRIL
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ROOKIE DAY 3 APRIL
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VETERAN DAY 1 APRIL
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VETERAN DAY 2 APRIL
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VETERAN DAY 3 APRIL
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- A1) Front Squat (3:24)
- A2) Skater Jumps (1:14)
- A3) Band External Rotations (1:20)
- B1) 1-Arm DBBP (1:09)
- B2) Pallof Rotation (2:15)
- B3) Prone L (0:55)
- C1) RDL (2:03)
- C2) Sliding Hamstring Curl (1:15)
- C3) Landmine Press (1:19)
- D1) Wrist Flexion/Extension (1:27)
- D2) Half Kneeling Shoulder Alphabet (1:38)
ROOKIE DAY 1 MARCH
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- [DOWNLOAD] March Workout Card
- A1) Standing Triple Jump (1:11)
- A2) Prone Y (1:42)
- B1) Skater Jumps (1:14)
- B2) Med Ball Side Toss with Step (2:01)
- B3) Band Internal Rotations (1:12)
- C1) Dumbbell Reverse Lunge (1:01)
- C2) 1-Arm DB Row (1:47)
- D1) Plank Lock off (0:58)
- D2) 1-Leg Ball Hamstring Curl (1:17)
ROOKIE DAY 2 MARCH
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ROOKIE DAY 3 MARCH
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VETERAN DAY 1 MARCH
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- [DOWNLOAD] March Workout Card
- A1) Back Squat (2:48)
- A2) Scissor Jumps (1:07)
- A3) A-Y-A Shoulder Exercise (1:05)
- B1) Front Rack Rev Lunge (0:49)
- B2) Med Ball Side Toss with Step (2:01)
- C1) Wide Stance Anti-Rotation Chop (1:28)
- C2) Sliding Lateral Lunge (1:58)
- D1) Zottman curl (0:31)
- D2) Band Internal Rotations (1:12)
VETERAN DAY 2 MARCH
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- A1) Alternating 1-Arm Dumbbell Bench Press (1:44)
- A2) Med Ball Shotput with Crowhop (1:35)
- A3) Prone W-Y-W (1:06)
- B1) Chest Supported Row (1:44)
- B2) Band External Rotations (1:20)
- C1) Alternating 1-Arm Incline Bench (1:33)
- C2) Kneeling 1-Arm Hi-Low Row (0:55)
- D1) Sword Pull (1:54)
- D2) Bear Saws (1:19)
VETERAN DAY 3 MARCH
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- A1) Barbell Split Squat (0:57)
- A2) Standing Triple Jump (1:11)
- A3) Lateral Raise (0:52)
- B1) DBBP (Dumbbell Bench Press) (1:25)
- B2) Med Ball Chop Toss with Step (2:43)
- B3) Pallof Press + Step (1:30)
- C1) Chest Supported Row (1:44)
- C2) Rear Foot Elevated Split Squat (1:20)
- C3) Incline Push Up Plus (1:08)
- D1) Lateral Lunge (1:40)
- D2) Reverse Curls (0:37)
QUESTIONS? CONCERNS? NEED HELP?
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