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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- 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 FEBRUARY
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days
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ROOKIE DAY 2 FEBRUARY
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ROOKIE DAY 3 FEBRUARY
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VETERAN DAY 1 FEBRUARY
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VETERAN DAY 2 FEBRUARY
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VETERAN DAY 3 FEBRUARY
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- A1) Hex Bar Deadlift (1:45)
- A2) Repeated Squat Jumps (1:21)
- A3) Prone T (1:13)
- B1) 1-Arm DBBP (1:09)
- B2) Med Ball Chop Toss with Step (2:43)
- B3) 1-Leg Deadbug Crunch (1:47)
- C1) Chest Supported Row (1:44)
- C2) Pallof Press (1:28)
- C3) Side Plank w/ Dumbbell External Rotation
- D1) Wrist Flexion/Extension (1:27)
- D2) Face Pulls (1:12)
ROOKIE DAY 1 JANUARY
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days
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ROOKIE DAY 2 JANUARY
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days
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ROOKIE DAY 3 JANUARY
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VETERAN DAY 1 JANUARY
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days
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VETERAN DAY 2 JANUARY
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days
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VETERAN DAY 3 JANUARY
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days
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- A1) Hex Bar Deadlift (1:45)
- A2) DBBP (Dumbbell Bench Press) (1:25)
- A3) Prone W-Y-W (1:06)
- B1) Goblet Reverse Lunge (1:20)
- B2) 1-Arm DB Row (1:47)
- B3) Scaption Raise (0:56)
- C1) Hip Thrust (1:37)
- C2) Incline Push Up Plus (1:08)
- C3) Kneeling 1-Arm Hi-Low Row (0:55)
- D1) Sliding Lateral Lunge (1:58)
- D2) Bear Crawl (1:10)
QUESTIONS? CONCERNS? NEED HELP?
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