date

start time duration energy level

1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
set 1 set 3 set 2 set 4 2-4 sets 1m work, 2m recovery
Single-leg stance (1-2 sets, 15 reps)
Pull (1-2 sets, 15 reps)
Push (1-2 sets, 15 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
1
1
2
2
2
2
Squat (1-2 sets, 15 reps)
1 2
1 exercise (2 sets, 5 reps)
set 1 Dynamic Stability (1-2 sets, 10 reps) set 2
set 1 Stability (1-2 sets, 30 seconds) set 2
Core
Strength
weight weight
reps reps
Basic Training I Workout A
Power
Intervals
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
Recovery
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
set 1 set 3 set 2 set 4 2-4 sets 1m work, 2m recovery
Lunge (1-2 sets, 15 reps)
Push (1-2 sets, 15 reps)
Pull (1-2 sets, 15 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
1
1
2
2
2
2
Hinge (1-2 sets, 15 reps)
1 2
1 Combo exercise (2 sets, 5-8 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
set 1 Stability (1-2 sets, 30 seconds) set 2
Core
Strength
weight weight
reps reps
Basic Training I Workout B
Combination
Intervals
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
Recovery
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
set 1
set 4
set 3
set 6
set 2
set 5
3-6 sets 30s work, 60s recovery
Hinge (2-4 sets, 10 reps)
Pull (2-4 sets, 10 reps)
Push (2-4 sets, 10 reps)
reps reps
reps reps
reps reps
reps reps
weight weight
weight weight
weight weight
weight weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1 3
1 3
1 3
1 3
2 4
2 4
2 4
2 4
Lunge (2-4 sets, 10 reps)
1 2
1 Combo exercise (2 sets, 10 reps)
set 1 Stability (2 sets, 30 seconds) set 2
Core
Strength
weight weight
reps reps
Basic Training II Workout A
Combination
Intervals
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
set 1
set 4
set 3
set 6
set 2
set 5
3-6 sets 30s work, 60s recovery
Squat (2-4 sets, 10 reps)
Push (2-4 sets, 10 reps)
Pull (2-4 sets, 10 reps)
reps reps
reps reps
reps reps
reps reps
weight weight
weight weight
weight weight
weight weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1 3
1 3
1 3
1 3
2 4
2 4
2 4
2 4
Single-leg stance (2-4 sets, 10 reps)
1 2
1 exercise (2 sets, 5-8 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Strength
weight weight
reps reps
Basic Training II Workout B
Power
Intervals
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
set 1
set 4
set 3
set 6
set 2
set 5
4-6 sets 30s work, 30s recovery
Pull (2-3 sets, 12 reps)
Push (2-3 sets, 12 reps)
Lunge (2-3 sets, 12 reps)
Combination (2-3 sets, 12 reps)
reps reps
reps reps
reps
reps
reps
reps
reps reps
weight weight
weight weight
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
1 3
1 3
1
1
3
3
1 3
2
2
2
2
2
Hinge (2-3 sets, 12 reps)
1 2
1 exercise (2 sets, 5-8 reps)
set 1 Dynamic Stability (2-3 sets, 10 reps) set 2 set 3
Core
Strength
weight weight
reps reps
Basic Training III Workout A
Power
Intervals
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
set 1
set 4
set 3
set 6
set 2
set 5
4-6 sets 30s work, 30s recovery
Push (2-3 sets, 12 reps)
Pull (2-3 sets, 12 reps)
Single-leg stance (2-3 sets, 12 reps)
Combination (2-3 sets, 12 reps)
reps reps
reps reps
reps
reps
reps
reps
reps reps
weight weight
weight weight
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
1 3
1 3
1
1
3
3
1 3
2
2
2
2
2
Squat (2-3 sets, 12 reps)
1 2
1 exercise (2 sets, 5-8 reps)
set 1 Dynamic Stability (2-3 sets, 10 reps) set 2 set 3
Core
Strength
weight weight
reps reps
Basic Training III Workout B
Power
Intervals
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Single-leg stance (3-4 sets, 10 reps)
Locomotion (1-2 sets, 15s - 20s)
Push (3-4 sets, 10 reps)
Push (1-2 sets, 15s - 20s)
Pull (3-4 sets, 10 reps)
Pull (1-2 sets, 15s - 20s)
reps
time
reps
reps
time
reps
reps
time
reps
reps
time
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
time
reps
reps
time
reps
reps
time
reps
reps
time
reps
1
1
3
1
1
3
1
1
3
1
1
3
2
2
4
2
2
4
2
2
4
2
2
4
Hinge (3-4 sets, 10 reps)
Hinge (1-2 sets, 15s - 20s)
1 2
1 Combo exercise (2 sets, 8-10 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Strength
weight weight
reps reps
Basic Training IV Workout A
Combination
Metabolic
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Lunge (3-4 sets, 10 reps)
Locomotion (1-2 sets, 15s - 20s)
Pull (3-4 sets, 10 reps)
Pull (1-2 sets, 15s - 20s)
Push (3-4 sets, 10 reps)
Push (1-2 sets, 15s - 20s)
reps
time
reps
reps
time
reps
reps
time
reps
reps
time
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
time
reps
reps
time
reps
reps
time
reps
reps
time
reps
1
1
3
1
1
3
1
1
3
1
1
3
2
2
4
2
2
4
2
2
4
2
2
4
Squat (3-4 sets, 10 reps)
Squat (1-2 sets, 15s - 20s)
1 2
1 Combo exercise (2 sets, 8-10 reps)
set 1 Stability (2 sets, 30 seconds) set 2
Core
Strength
weight weight
reps reps
Basic Training IV Workout B
Combination
Metabolic
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Hinge
Push
Pull
reps
reps
reps
reps reps
reps reps
reps reps
weight
weight
weight
weight weight
weight weight
weight weight
weight
weight weight weight
weight
weight weight
weight weight
weight weight
reps
reps reps reps
reps
reps reps
reps reps
reps reps
1
1
3
1 3
1 3
1 3
2
2 3 4
4
2 4
2 4
2 4
Single-leg stance
3 exercises (3-4 sets, 8 reps)
Strength (W1&4: 4x6, W2&5:2x20, W3&6: 3x12)
Hypertrophy I Workout A
Complex
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
set 1 Dynamic Stability (1-2 sets, 10 reps) set 2
set 1 Stability (1-2 sets, 30 seconds) set 2
Core
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Squat
Push
Pull
reps
reps
reps
reps reps
reps reps
reps reps
weight
weight
weight
weight weight
weight weight
weight weight
weight
weight weight weight
weight
weight weight
weight weight
weight weight
reps
reps reps reps
reps
reps reps
reps reps
reps reps
1
1
3
1 3
1 3
1 3
2
2 3 4
4
2 4
2 4
2 4
Lunge
3 exercises (3-4 sets, 8 reps)
Strength (W1&4: 3x12, W2&5:4x6, W3&6: 2x20)
Hypertrophy I Workout B
Complex
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
set 1 Dynamic Stability (1-2 sets, 10 reps) set 2
set 1 Stability (1-2 sets, 30 seconds) set 2
Core
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Lunge
Pull
Push
reps
reps
reps
reps
reps reps
reps reps
reps reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
weight weight weight
weight
weight weight
weight weight
weight weight
reps
reps reps reps
reps
reps reps
reps reps
reps reps
1
1
5
3
1 3
1 3
1 3
2
2 3 4
4
2 4
2 4
2 4
Squat
3 exercises (4-5 sets, 5 reps)
Strength (W1&4: 4x4, W2&5:2x12, W3&6: 3x8)
Hypertrophy II Workout A
Complex
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
set 1 Dynamic Stability (1-2 sets, 10 reps) set 2
set 1 Stability (1-2 sets, 30 seconds) set 2
Core
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Single-leg stance
Pull
Push
reps
reps
reps
reps
reps reps
reps reps
reps reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
weight weight weight
weight
weight weight
weight weight
weight weight
reps
reps reps reps
reps
reps reps
reps reps
reps reps
1
1
5
3
1 3
1 3
1 3
2
2 3 4
4
2 4
2 4
2 4
Hinge
3 exercises (4-5 sets, 5 reps)
Strength (W1&4: 3x8, W2&5:4x4, W3&6: 2x12)
Hypertrophy II Workout B
Complex
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
set 1 Dynamic Stability (1-2 sets, 10 reps) set 2
set 1 Stability (1-2 sets, 30 seconds) set 2
Core
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Hinge
Push
Pull
reps
reps
reps
reps
reps reps
reps reps
reps reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
weight weight weight
weight
weight weight
weight weight
weight weight
reps
reps reps reps
reps
reps reps
reps reps
reps reps
1
1
5
3
1 3
1 3
1 3
2
2 3 4
4
2 4
2 4
2 4
Lunge
3 exercises (4-5 sets, 6 reps)
Strength (W1&4: 4x5, W2&5:2x15, W3&6: 3x10)
Hypertrophy III Workout A
Complex
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
Squat
Push
Pull
reps
reps
reps
reps
reps reps
reps reps
reps reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
weight weight weight
weight
weight weight
weight weight
weight weight
reps
reps reps reps
reps
reps reps
reps reps
reps reps
1
1
5
3
1 3
1 3
1 3
2
2 3 4
4
2 4
2 4
2 4
Single-leg stance
3 exercises (4-5 sets, 6 reps)
Strength (W1&4: 3x10, W2&5:4x5, W3&6: 2x15)
Hypertrophy III Workout B
Complex
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Single-leg stance (2 sets, 15 reps)
Pull (2 sets, 15 reps)
Push (2 sets, 15 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
1
1
2
2
2
2
Lunge (2 sets, 15 reps)
1
1
2
2
3
3
Hinge (2-3 sets, 6 reps)
Push (2-3 sets, 6 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
set 1 Stability (2 sets, 30 seconds) set 2
Core
Muscle Hypertrophy & Endurance
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
reps
Strength & Power I Workout A
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Lunge (2 sets, 15 reps)
Push (2 sets, 15 reps)
Pull (2 sets, 15 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
1
1
2
2
2
2
Single-leg stance (2 sets, 15 reps)
1
1
2
2
3
3
Squat (2-3 sets, 6 reps)
Pull (2-3 sets, 6 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
set 1 Stability (2 sets, 30 seconds) set 2
Core
Muscle Hypertrophy & Endurance
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
reps
Strength & Power I Workout B
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Pull (3 sets, 8 reps)
Single-leg stance (2-3 sets, 8 reps)
Locomotion (2 sets, 20-30 seconds)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
reps reps
reps reps
reps reps
reps
1
1
1
1
2 3
2 3
2 3
2
Push (2-3 sets, 8 reps)
1
4
2
5
3
Squat (5 sets, 5, 5, 5, 5, 8 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
Strength & Power II Workout A
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Pull (2-3 sets, 12 reps)
Push (3 sets, 8 reps)
Hinge (2-3 sets, 8 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
3 2
Lunge (3 sets, 8 reps)
1 2 3
Pull (3 sets, 3-6 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight weight weight
reps reps reps
Strength & Power II Workout B
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Pull (3 sets, 8 reps)
Single-leg stance (2-3 sets, 8 reps)
Locomotion (2 sets, 20-30 seconds)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
reps reps
reps reps
reps reps
reps
1
1
1
1
2 3
2 3
2 3
2
Push (2-3 sets, 8 reps)
1
4
2
5
3
Hinge (5 sets, 5, 5, 5, 5, 8 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
Strength & Power II Workout C
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Pull (2-3 sets, 12 reps)
Push (3 sets, 8 reps)
Hinge (2-3 sets, 8 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
reps reps
reps reps
reps reps
reps
1
1
1
1
2 3
2 3
2 3
2
Lunge (3 sets, 8 reps)
1
4
2
5
3
Push (5 sets, 5, 5, 5, 5, 8 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
Strength & Power II Workout D
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Push (2-3 sets, 12 reps)
Lunge (2-3 sets, 10 reps)
Mobility (2 sets, 10-12 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
reps reps
reps reps
reps reps
reps
1
1
1
1
2 3
2 3
2 3
2
Pull (2-3 sets, 10 reps)
1 2
4 5
3
6
Hinge (6 sets, wave*)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight weight
weight weight
weight
weight
reps reps
reps reps
reps
reps
Strength & Power III Workout A
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
*see page 294 for explanation
W:1 7/5/3/7/5/3
W:2 6/4/2/6/4/2
W:3 5/3/1/5/3/1
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Hinge (3 sets, 10 reps)
Pull (3 sets, 10 reps)
Push (3 sets, 10 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Single-leg stance (3 sets, 10 reps)
1 2
4 5
3
6
Push (6 sets, wave*)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight weight
weight weight
weight
weight
reps reps
reps reps
reps
reps
Strength & Power III Workout B
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
*see page 294 for explanation
W:1 7/5/3/7/5/3
W:2 6/4/2/6/4/2
W:3 5/3/1/5/3/1
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Push (2-3 sets, 12 reps)
Lunge (2-3 sets, 10 reps)
Mobility (2 sets, 10-12 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight
reps reps
reps reps
reps reps
reps
1
1
1
1
2 3
2 3
2 3
2
Pull (2-3 sets, 10 reps)
1 2
4 5
3
6
Squat (6 sets, wave*)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight weight
weight weight
weight
weight
reps reps
reps reps
reps
reps
Strength & Power III Workout C
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll
*see page 294 for explanation
W:1 7/5/3/7/5/3
W:2 6/4/2/6/4/2
W:3 5/3/1/5/3/1
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
NRoL Supercharged
# of
half-kneeling hip-fexor stretch
30s each side
half-kneeling thoracic rotation
10 each side
hip raise / single-leg hip raise
10 / 8 each side
spiderman climb
5 each side
spiderman climb with reach
5 each side
squat to stand
10
reverse lunge with reach and twist
5 each side
side lunge with touch
5 each side
cossack lunge
5 each side
jog
2 runs 10-20 yds / 20-40 steps in place
side shuffe
2 runs 10-20 yds
high-knee run
1 run 10-20 yds / 10-20 steps in place
carioca
2 runs 10-20 yds / 20 x-over jump jacks
RAMP
weight # sets 2 exercises (8-10 reps for 5 min)
Hinge (3 sets, 10 reps)
Pull (3 sets, 10 reps)
Push (3 sets, 10 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Single-leg stance (3 sets, 10 reps)
1 2 3
Pull (3 sets, 5-10 reps)
set 1 Dynamic Stability (2 sets, 10 reps) set 2
Core
Muscle Hypertrophy & Endurance
weight weight weight
reps reps reps
Strength & Power III Workout D
Maximum Strength & Power
Free Zone
Recovery
glute roll quad roll
calf roll IT-band roll
ham roll adductor roll