Rip Training

TACTICAL ATHLETE: This workout is approximately 30 minutes in duration and is aimed at increasing performance and durability for tactical athletes. This workout challenges balance, core strength, explosive power and general movement patterns seen on and off the eld of duty. For maximum results perform 2 to 3 times per week.

1.) Rip Paddle Board Row

ADJUSTMENT: Grip the Rip Trainer with left hand palm up, right hand palm down resistance cord on the right side POSITION: Stand facing the anchor, place feet in a symmetrical stance with Rip Trainer pointed at the anchor MOVEMENT: Squat down and bring bar past the right leg in a Paddle Board rowing motion

Time Interval 30 Secs./Side

Rounds 2-3

Rest Between Sets 60 Secs.

2.) Rip Squat Overhead Press

ADJUSTMENT: Grip the Rip Trainer with both palms down, resistance cord on the right side POSITION: Stand facing away from the anchor. Place feet in a symmetrical stance with arms extended overhead to test end range MOVEMENT: Squat down and bring bar to the chest, stand up and press bar overhead

3.) Rip Windmill

ADJUSTMENT: Grip the Rip Trainer with left hand palm down, right hand palm up, resistance cord on the right side POSITION: Stand facing sideways to the anchor. Place feet in a symmetrical stance with bar in a perpendicular orientation to the torso MOVEMENT: Squat up and down while arcing out a circle with bar end

4.) Rip Pitchfork

ADJUSTMENT: Grip the Rip Trainer with both palms down, resistance cord on the right side POSITION: Squat facing the anchor. Place feet in a symmetrical stance reaching the right hand toward anchor MOVEMENT: Extend hips and drive bar rearward just above the horizontal plane. Keep eye gaze forward to avoid over rotation.

5.) Rip Samurai Strike

(w/step)
ADJUSTMENT: Grip the Rip Trainer with left hand palm down and right hand palm up POSITION: Stand facing sideways to the anchor. Place feet in a symmetrical stance while holding the bar in a horizontal position MOVEMENT: Initiate movement by driving off the right foot and throwing the right hip towards the target. Step toward target with front leg while pulling the left hand to ribs and pushing right hand toward target in a striking motion

7.) Rip Overhead Axe Chop

ADJUSTMENT: Grip the Rip Trainer with left hand palm down, right hand palm up resistance cord on the right side POSITION: Stand facing away from the anchor in an off-set stance right arm cocked at shoulder height MOVEMENT: aggressively pull left hand toward ribs and push right toward an overhead target accelerating the bar end in a striking motion

6.) Rip 90 Degree Hop Press

ADJUSTMENT: Grip the Rip Trainer with both hands palm down POSITION: Stand sideways to the anchor. Place feet in a symmetrical stance, hold bar against chest MOVEMENT: Jump 90 degrees to your left while simultaneously pressing bar off chest and landing in an athletic stance