weapon X Wolverine Workout Routine
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1 weapon X Wolverine Workout Routine Bonus PDF File By: Mike Romaine
2 Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
3 Weapon X Wolverine Workout Routine: Training Volume: 5+ days Explanation: Coach Derek gives the explanations within the programming below. Wolverine Workout Day One: Hunting or Hiking Workout for Hiking: Goblet Squats inch step Step-Ups 3 x 30 seconds Downhill Lunges 50 yards Hanging Knee Raises 3x 10 Kettlebell Deadlift 3 10 Stairmaster or stairs 20 minutes Workout for Hunting:
4 Core: for traversing the rough terrain with a heavy backpack. : Plank walk out to 5 shoulder tags 2 minutes Medicine ball around the world 30 seconds each direction Legs and Lower back: for packing in gear to scaling the mountain Barbell Squats 3 x10 Weighted sled. Struggle with the sled, and excel on the mountain push 30 seconds, pull 30 seconds Trap Bar deadlift to strengthen your legs, back, and core 3 x10 Weighted pull ups for Whether you re hanging a new set, scaling the final boulder to get to a better vantage point for glassing an opposing mountain range, 3 x 8 or 10 Shoulder press : For Hoisting gear, Hanging tree stand sets. Drawing your bow. Anything at eye level or above uses these muscles TRX or Dumbell Rows 3 10 This exercise is critical for shot execution and being able to stay at full draw Wolverine Workout Day 2: Lumberjack and Outdoorsman Workout One: Lumberjack Strength wood chops with dumbbell or medicine ball 50 each side, 50 straight down
5 Squats 3 sets, 8-12 reps Tricep Pushdown/Extensions 3 sets, 8-12 reps Rowing Machine 5-7 minutes, 30 second intervals Planks 5 sets, 30 seconds each Farmers Carry 30 feet Kettlebell Massive Swings Two minutes, 24 reps Box Jumps Two minutes, as many reps as possible (AMRAP) Kettlebell Clean And Squat Two minutes, AMRAP
6 Pullups/Chinups Two minutes, AMRAP Workout Two: Outdoorsman option using logs and boulder Bearcrawl 100 feet Boulder toss 3 x15 Tree Branch pull ups 4 times to failure Log Squats 3 sets of 10 Incline push ups 60 reps walking Lunges with log 3 sets of 15 per leg Log shoulder press 3 sets of 8
7 Tree Branch Leg raises 3 sets of 15 Wolverine Workout Day Three: Samurai Activity Day Samurai spent their days practicing their weapon attacks, combat skills, such as jujitsu, meditation, calligraphy, visiting and bathing in Japan s hot springs. Often times they would spend the evening getting drunk, as well as testing their endurance being scantily clad in sub zero weather. While we don t condone the last 2, use this day to be active. Go hiking, spend time outdoors meditate, learn calligraphy, train MMA, do yard work, hit the sauna or steam room or if you really want to challenge yourself, take in an ice bath or freezing shower. Either way get creative and take some time to yourself Wolverine Workout Day Four: Canadian Military Basic Training and World War Two Fitness Test Canadian Military Basic Training run five kilometers run 2.4 kilometers within an appropriate time (see chart below) complete push-ups with a full range of motion and sit-ups complete a hand-grip test tread water for at least two minutes and swim 20 meters without a life jacket Age range Acceptable range Men Women
8 Under 30 years 10:13 11:56 12:36 14: :35 12:26 12:57 14: :58 12:56 13:27 15: :12 13:25 13:57 15: :27 13:56 14:26 16: :57 14:25 14:56 16:54 55 and over 12:27 14:56 15:27 17:24 By the time you complete basic training, you will be able to: complete a 13-kilometer march in full combat gear complete push-up and sit-up tests run up to six kilometers complete swimming tests scale walls and cross ditches World War II Fitness Test 2 Minutes per exercise. One point given per proper form and range of motion of each exercise. Choose either indoor or outdoor OUTDOOR TESTS INDOOR TESTS 1. Pullups 1. Pullups 2. Squat Jumps 2. Squat Jumps 3. Pushups 3. Pushups 4. Situps 4. Situps yard Run 5A. Indoor Shuttle Run 5A(1). 60-Second Squat Thrusts
9 Wolverine Workout Day Five: Danger Room Session Choose either ab circuit (or test your mutant healing factor and try both) Complete each circuit 3 times! Snikt pack abs : Hanging leg raises 15 reps Hip ups 20 reps Bicycle crunches 25 reps Regular crunches 30 reps Abdamantium: Toes to bar 15 reps Reverse bicycle crunches 25 reps Mountain climbers 20 reps each leg Crunches 30 reps Jab, cross, jab, cross sprawl : 90 seconds Perform reps per exercise
10 Squat Box jump Push ups Burpee Circuit training No rest in between exercises. Rest 45 seconds between circuit for 3 total circuits Tuck jumps 20 reps Bear crawl 20 feet Pushup to Burpee 5 reps Pull ups 8 reps Wolverine Workout Day Six: Spy Workout In the Intelligence Field, you never know where you are going to be and there s a good chance you wont be able to find weights or a gym. One Round For Time: Push ups-31 Hindu squats-57 Tricep dips-11 Sit ups-40 Hip thrusts-35
11 Pull ups-5 Push ups-20 Wall sit for 60 seconds Hip Hinges-25 Curl ups- 6 Leg lifts-21 Pull ups-2 Lunges-26 Push ups-17 Curl ups-3 Flutter kicks-225 Pike push ups-13 Regular squats-27 Plank for 60 seconds Push up-15 Windshield wiper abs-24 Option B High intensity workout routine: 30 seconds on and 10 seconds rest, do this 8 times. Burpees Jumping jacks Mountain climbers Star jumps High knees
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Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
AT HOME PROGRAM TRAINING PLAN
AT HOME TRAINING PLAN DAY 1 Alternating Lunges 3 20 90 Sec Air Squats 5 30 90 Sec Wall Sit Squat 2 Max Time DAY 2 Skipping 3 100 90 Sec Plank super set with. 3 20 Sec Commandos 3 20 90 Sec. Alternative
Suggested Off-Season Strength and Conditioning Workouts
Suggested Off-Season Strength and Conditioning Workouts I. Standards/Goals A. Cardio: Able to run a mile in 6 minutes or less Able to do 4 full field (end line to end line) sprints in 2 min or under Jump
Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)
1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1
light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember: