Jump to the routine

Full-Spectrum Strong: Army Ranger Workout

Jump to the Routine
  • 7

  • Yes

Routine

Want a copy on the go?
Print

Lower Body

Exercise
Equipment
Sets
Reps
Rest
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
--
*Use bands. Work up gradually to your 1RM, doing one-rep sets until reaching failure. Weight = As heavy as possible.
Equipment
Dumbbells
Sets
3
Reps
10
Rest
2 min
*Weight = 30-50 lbs.
Exercise 5 of 7

Standing Cable Crunch

Equipment
Cable Machine, Rope Attachment
Sets
3
Reps
20
Rest
1 min
*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.
See all of our tutorials