8/12/2019 NROL Super Logs

1/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 3set 2 set 42-4 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 21 exercise(2 sets, 5 reps)

set 1Dynamic Stability(1-2 sets, 10 reps) set 2

set 1Stability(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

8/12/2019 NROL Super Logs

2/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 3set 2 set 42-4 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 21 Combo exercise(2 sets, 5-8 reps)

set 1Dynamic Stability(2 sets, 10 reps) set 2

set 1Stability(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

8/12/2019 NROL Super Logs

3/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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(2-4sets, 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 21 Combo exercise(2 sets, 10 reps)

set 1Stability(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

8/12/2019 NROL Super Logs

4/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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(2-4sets, 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 21 exercise(2 sets, 5-8 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

5/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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(2-3sets, 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 21 exercise(2 sets, 5-8 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

6/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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(2-3sets, 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 21 exercise(2 sets, 5-8 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

7/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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(3-4sets, 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 21 Combo exercise(2 sets, 8-10 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

8/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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(3-4sets, 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 21 Combo exercise(2 sets, 8-10 reps)

set 1Stability(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

8/12/2019 NROL Super Logs

9/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 1Dynamic Stability(1-2 sets, 10 reps) set 2

set 1Stability(1-2 sets, 30 seconds) set 2

Core

8/12/2019 NROL Super Logs

10/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 1Dynamic Stability(1-2 sets, 10 reps) set 2

set 1Stability(1-2 sets, 30 seconds) set 2

Core

8/12/2019 NROL Super Logs

11/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 1Dynamic Stability(1-2 sets, 10 reps) set 2

set 1Stability(1-2 sets, 30 seconds) set 2

Core

8/12/2019 NROL Super Logs

12/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 1Dynamic Stability(1-2 sets, 10 reps) set 2

set 1Stability(1-2 sets, 30 seconds) set 2

Core

8/12/2019 NROL Super Logs

13/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 1Dynamic Stability(2 sets, 10 reps) set 2

Core

8/12/2019 NROL Super Logs

14/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 1Dynamic Stability(2 sets, 10 reps) set 2

Core

8/12/2019 NROL Super Logs

15/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 # sets2 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 1Dynamic Stability(2 sets, 10 reps) set 2

set 1Stability(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

8/12/2019 NROL Super Logs

16/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 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 # sets2 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 1Dynamic Stability(2 sets, 10 reps) set 2

set 1Stability(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

8/12/2019 NROL Super Logs

17/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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

3Squat(5 sets, 5, 5, 5, 5, 8 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

18/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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

weightweight

reps reps

reps reps

reps reps

repsreps

1

1

1

1

2 3

2 3

2 3

32

Lunge (3 sets, 8 reps)

1 2 3Pull(3 sets, 3-6 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

19/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor 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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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

3Hinge(5 sets, 5, 5, 5, 5, 8 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

20/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor stretch 30s each sidehalf-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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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

3Push(5 sets, 5, 5, 5, 5, 8 reps)

set 1Dynamic 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

8/12/2019 NROL Super Logs

21/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor stretch 30s each sidehalf-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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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 1Dynamic 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 explanationW:1 7/5/3/7/5/3W:2 6/4/2/6/4/2W:3 5/3/1/5/3/1

8/12/2019 NROL Super Logs

22/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor stretch 30s each sidehalf-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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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 1Dynamic 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 explanationW:1 7/5/3/7/5/3W:2 6/4/2/6/4/2W:3 5/3/1/5/3/1

8/12/2019 NROL Super Logs

23/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor stretch 30s each sidehalf-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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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 1Dynamic 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 explanationW:1 7/5/3/7/5/3W:2 6/4/2/6/4/2W:3 5/3/1/5/3/1

8/12/2019 NROL Super Logs

24/24

date

start time duration energy level

1 2 3 4 5

exertion

1 2 3 4 5

Vitals

NRoL Supercharged # of

half-kneeling hip-exor stretch 30s each sidehalf-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 shufe 2 runs 10-20 yds

high-knee run 1 run 10-20 yds / 10-20 steps in placecarioca 2 runs 10-20 yds / 20 x-over jump jacks

RAMP

weight # sets2 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 3Pull(3 sets, 5-10 reps)

set 1Dynamic 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