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Fitness

Workout Series

STEP UP YOUR SPEED

Three exercises to improve your quickness and acceleration downrange

 

 


 

THE PRESS MOVEMENT

Sharpen the muscles that enable you to push and you'll be better prepared for a mission 

  

 


 

POWER LUNGE

Cover ground with speed, strength and balance

 

 

 


 

PULL YOUR WEIGHT

Prepare for one of the most critical movements on the battlefield 

 

 

 


 

BUILD YOUR POWER BASE

Work on the athletic squat to add raw horsepower to your strength and conditioning

 


 

 


 

PUTTING IT ALL TOGETHER

Once you’ve tried all five of Raphael Ruiz’s workouts, try this single, full-body routine, which touches on each of the five movements—the step-up, the press, the power lunge, the pull and the squat.

A) Chopping lateral lunge in place to step-up: Five to seven times with each arm

B) Shoulder press to squat catch: Five to seven times with each arm

C) Ferris wheel Bulgarian squat: Five to seven times with each arm

D) Barbell pull: 10 to 14 reps per asymmetric (over/under) grip

E) Cross-body clean and jerk: Five to seven times with each arm

After you complete A–E, rest for two to three minutes, then repeat the entire workout three to four times.