RAMP * Use at the start of each A and B Workout (Warm-up)

Exercise Reps/ Distance

Kneeling hip-flexor stretch (p 174) 30 seconds each side
Single-leg hip raise (p 174) 8 each side
Open one-half kneeling adductor/ankle mobilization (p 175) 8 each side
Open one-half kneel with T reach (p 176) 8 each side
Squat to stand (p 177) 6
Wall slide (178) 10
Forward/backward jump (p 179) 20
Walking knee hug to forward lunge (p 179) 8 each leg
Side-to-side jump (p 180) 10 each direction
Walking lateral lunge (p 180) 8 each direction
Skipping (p 181) 2 runs of 10-20 yards
Carioca (p 182) 2 runs of 10-20 yards
Side shuffle (p 183) 2 runs of 10-20 yards

Page numbers refer to The New Rules of Lifting for Life by Lou Schuler and Alwyn Cosgrove.

*RAMP: Range of Motion - Activation - Movement Preparation

 PHASE ONE: TRANSFORM

WORKOUT A Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Stability: 2 x 30 sec*
Dynamic Stability: 2 x 10
POWER
Lower Body: 2x5
STRENGTH
1a. Squat: 1-2 x 15
1b. Pull: 1-2 x 15
2a. Single-leg stance: 1-2 x 15
2b. Push: 1-2 x 15
METABOLIC
5-10 min.
*Note: You can hold as long as 60 seconds
 PHASE ONE: TRANSFORM

WORKOUT B Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Stability: 2 x 30 sec*
Dynamic Stability: 2 x 10
POWER
Upper Body: 2 x 5-8
STRENGTH
1a. Hinge: 1-2 x 15
1b. Push: 1-2 x 15
2a. Lunge: 1-2 x 15
2b. Pull: 1-2 x 15
METABOLIC
10 min.
*Note: You can hold as long as 60 seconds
 PHASE TWO: DEVELOP

WORKOUT A Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Stability: 2 x 30 sec*
COMBINATION
2 x 10
POWER
Lower Body: 2x5
STRENGTH
1a. Lunge: 2-4 x 10
1b. Pull: 2-4 x 10
2a. Hinge: 2-4 x 10
2b. Push: 2-4 x 10
METABOLIC
5-10 min.
*Note: You can hold as long as 60 seconds
 PHASE TWO: DEVELOP

WORKOUT B Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set One Set Two
CORE
Dynamic Stability: 2 x 10
POWER
Upper Body: 2 x 5-8
STRENGTH
1a. Single-leg stance: 2-4 x 10
1b. Push: 2-4 x 10
2a. Squat: 2-4 x 10
2b. Pull: 2-4 x 10
METABOLIC
10 min.
 PHASE THREE: MAXIMIZE

WORKOUT A Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set 1 Set 2 Set 3
CORE
Dynamic Stability: 2 x 10
POWER
Lower Body: 2x5
STRENGTH
1a. Hinge: 2-3 x 12
1b. Push: 2-3 x 12
2a. Lunge: 2-3 x 12
2b. Pull 2-3 x 12
METABOLIC
5-10 min.

WORKOUT B Workout: 1 - 2- 3 - 4
Category/Exercise Sets/Reps Set 1 Set 2 Set 3
CORE
Dynamic Stability: 2 x 10
POWER
Upper Body: 2x5
STRENGTH
1a. Squat: 2-3 x 12
1b. Pull: 2-3 x 12
1c. Single-leg stance 2-3 x 12
2a. Push: 2-3 x 12
2b. Combination: 2-3 x 12
METABOLIC
10 min.