On-Ramp Program Study Materials

• Session 1:
  • Watch
    • Squat (mov, wmv)
    • Front squat (mov, wmv)
    • Overhead squat (mov, wmv)
    • Pushup (mov, wmv)
    • Burpee
• Session 2:
  • Watch
    • Shoulder press (mov, wmv)
    • Push press (mov, wmv)
    • Push jerk (mov, wmv)
    • Olympic weightlifting (mov, wmv)
  • Move
    • 20x pass-through
    • Javelin stretch (2’/side)
    • 20x wall squat
• Session 3:
  • Watch
    • Deadlift (mov, wmv)
  • Move
    • 20x pass-through
    • Javelin stretch (2’/side)
    • 20x wall squat
• Session 4:
  • Watch
    • Kettlebell swing (mov, wmv)
    • What is Fitness?
  • Move
    • 20x pass-through
    • 10x inchworm
    • Wall quadricep stretch (2’/position/side)
    • 5’ supported Olympic squat
    • 20x wall squat
• Session 5:
  • Read
    • Rowing
    • On Post Workout Response
  • Move
    • 20x pass-through
    • 10x inchworm
    • Wall quadricep stretch (2’/position/side)
    • 5’ supported Olympic squat
    • 20x wall squat
• Session 6:
  • Read
    • Survival of the Fittest
    • Nutrition Information
  • Watch
    • What about Abs? (mov, wmv)
  • Move
    • 20x pass-through
    • 10x inchworm
    • Wall quadricep stretch (2’/position/side)
    • 5’ supported Olympic squat
    • 20x wall squat
• Progress Check:
  • Read
    • Announcements (locate on your own)
      • Schedule Changes & Closings
      • Special Events & Competitions
      • Seminars & Clinics
      • T-Shirts
    • Part One: Why Recover? and How to Provide the Optimal Environment for Healing
    • Part Two: Massage and Foam Rolling
    • Part Three: Taking Care of Your Hands