The "2x5" Workout
Dynamic Stretches 2 sets of 5 second reps for personal stretches
Lifts 2 sets of 5 reps Deadlift
2 sets of 5 reps 90 Degree Baseball Bench Press
2 sets of 5-10 Pull Ups 2 sets of 5 Rows 2 sets of 5 Lat Pulls
Cores 25 reps per core exercise (See Photos Below)
Crunches Oblique Crosses Side Touches Scissors Planks
Sprints 2 Lead-In 60 Yard 1/2 speed Sprints
4 60 Yard Dashes
(CRITICAL NOTE: rest/walk for five minutes between each sprint. Do not do
more than 4 sprints perworkout. Time every sprint if possible with watch or
count the steps it takes to reach the finish line. The runner must have a goal
to work towards and that goal is reduction in time or strides per sprint.)
Static Stretches Finish workouts with simple yoga type resting positions like the butterfly. Let the body
cool down and breath.
Rest and Re-Fuel Eat something 30-45 minutes after workouts. Keep the body fueled with oxygen
and nutrients so that the body does not canibalize itself after muscles have been
stimulated.
The Protocol is a Proprietary Process that is available through Certified Seminars and Training Sessions conducted by Instructors of the Performance Protocol Fraternity. Membership into the Fraternity is awarded to all individuals who subscribe to the Program and Register as a Warrior Member, a Group Member, or a Seminar Attendee.
Visit the Registration Page to Join today!
A Quick Glimpse into some of the basic core exercises.
Crunches (Push to Gr) Oblique Crosses (L Elbow to R Knee; Switch) Side Touches (R Hand to R Toe; Switch)
Scissors (L Hand andL Leg to the Gr without touching: Switch SLOWLY)
Planks (Hold 25 Secs. ) {{Have firm kicks to Stomach to tighten midsection Side Planks (Hold 25 secs.)
Optional Special Ops Training}}
