RELENTLESS PURSUIT

integrated training
Prone Plank & Saw:
Kneel with straps hanging 12 inches off the ground, behind you. Place feet in foot loops. Assume a prone position with weight on forearms and feet in the loops. Hold Isometric contraction. Saw forward & backward to increase intensity of exercise.

Prone Tuck & Runners:

Kneel with straps hanging 12 inches off the ground, behind you. Place feet in foot loops. Assume a prone position with weight on Hands, in Push Up Position and feet in the loops. Tuck under by flexing hips & knees simultaneously. To do Runners tuck 1 leg at a time while keeping tension in the straight leg. Then alternate legs.

Layouts:

Stand facing away from the anchor point (behind & above your head). Start from a bent over forward position with handles in front of you. Tighten your trunk and layout forward slowly, like Ab Wheel. Only go as low as you can while maintaining Lumbar Flexion (concave curve) with your pelvis tucked under. Start on knees to make exercise easier. Increase time under tension in layout position to push the intensity.

Squat to Y:

Hold handles, lean back & squat deeply (full depth = below parallel). Keep leaning back as you stand and keep tension on spinal erectors. Pull Scapulae together & down while raising arms to make a Y. Keep tension in Posterior Chain as you descend.

RFESS:

(Rear Foot Elevated Split Squat) Isometrically contracted trunk, Hinge at Hip & knee, with slight forward lean; Push thru the heel and keep chest tall & upright.

Pistol Squat, Assisted:

Isometrically contracted trunk, Hinge at Hip, Sit Back; Push thru the heel and focus on using Glutes & Hamstrings.

Bridge + Hamstring Curl:

Start Lying on your back with heels in the foot loops. Bridge up by pushing down into the foot loops and lifting your butt & back up off the ground. Keep the upper back in contact with the ground. Bend the knees by curling the legs to your butt. To progress the exercise

Chest Press:

Isometrically contracted trunk, abduct shoulders to 45o and activate lat muscles to keep scapulae locked down. Push into handles, keeping elbows from flaring out & shoulders from shrugging up. Maintain scap-control while lowering back down. Increase the angle from vertical to progress the exercise.

Dip:

Start with feet on the ground in front of you for assisted version. Grip handles at your sides, near arm pits. Push straight down, keeping handles close to sides. Lock Out elbows by contracting triceps. Try to stay upright (not leaning forward). Descend slowly & carefully.

Supine Row:

Isometrically contracted trunk, lean back at 15o angle from vertical. Extend elbow and let scapulae protract (loosen). Then initiate the Up phase by engaging the lats and rhomboids, then start bending the elbow, using the biceps. Increase the angle from vertical to progress the exercise.

1-Arm Stability Row:

Use ALL the instructions from the Supine Row, but focus on keeping the Hip Girdle and the Shoulder Girdle squared up to the direction you are facing (where the straps are anchored). Do this by pointing the free arm at the anchor point & maintain tension in the trunk musculature. Increase the angle from vertical to progress the exercise.

Triceps Extension: Pull Up:

Start with Pronated grip pull with lats, raising your chest to the handles. Finish with a Neutral or Supinated grip. Keep 1 foot on the ground for assistance.

Lean forward with anchor behind & above you. With arms aside your ears flex & extend from the elbow while maintaining tension with the lats also. Lockout the elbow & focus on contracting the triceps muscles.

For more Relentless Pursuit Strength Tools & Training Manuals contact Matt Gieringer, MS, CSCS coachmgz@gmail.com 940-206-8804