🦵 A SHIFT — LOWER BODY STRENGTH Week 1 · Cycle 1 · Foundation Phase Build the base. Strength, stability, durability — start here. 🟢 Foundation / 🔵 Operator / 🔴 Elite — pick your level today. WARM-UP Foam roll glutes/hamstrings/calves 1-2 min each World's Greatest Stretch x5/side Glute Bridge x15 Air Squats x15 STRENGTH Back Squat (or front squat / leg press / DB front rack) 🟢 4x6 @ 60% — 🔵 4x6 @ 65% — 🔴 1x5 @ 75% + 3x5 @ 65% Rest 90s-3min ACCESSORY DB Reverse Lunges — 3x10/leg (heavier @ Elite) Lying Hamstring Curl — 3x12 (3x12-15 @ Elite) Standing Calf Raise — 3x15 (3x15-20 @ Elite) Rest 60-75s GRIP Plate Pinch Hold 🟢 3x30s — 🔵 3x45-60s — 🔴 3x60s FINISHER (AMRAP 8 min) 250m Row 20 Air Squats 10 Push-ups 🟢 Steady — 🔵 Moderate — 🔴 Hard COACH NOTE: Focus on control, bracing, position. Common mistakes — rushing reps, losing depth, ego load. Stay clean. 💪 B SHIFT — UPPER BODY STRENGTH Week 1 · Cycle 1 · Foundation Phase Build the press, the pull, the shoulders. Clean reps over heavy reps. 🟢 Foundation / 🔵 Operator / 🔴 Elite WARM-UP Band Pull-Aparts x20 Shoulder CARs x5/side Push-ups x10 Light DB Press x10 STRENGTH Bench Press 🟢 4x6 @ 60% — 🔵 4x6 @ 65-70% — 🔴 1x5 @ 75-80% + 3x5 @ 65% Rest 90s-3min PHYSIQUE Pull-ups / Assisted — 🟢 3x6 — 🔵 4x6 — 🔴 4x8 DB Curls — 2x12 / 3x12 / 4x12 Triceps Pushdown — 2x12 / 3x12 / 4x12 Lateral Raise — 2x12 / 3x15 / 4x15 Rest 60-90s CORE Front Plank 🟢 3x45s — 🔵 3x45-60s — 🔴 3x60s FINISHER Bike/Run/Row — 30s hard / 60s easy x6 🟢 Moderate — 🔵 Hard — 🔴 Hard+ COACH NOTE: Set your shoulders before pressing. Watch for bouncing reps, low back arching, or cutting ROM short. ⚡ C SHIFT — WORK CAPACITY Week 1 · Cycle 1 · Foundation Phase Conditioning. Pacing. The session that connects gym strength to fireground performance. 🟢 Foundation / 🔵 Operator / 🔴 Elite WARM-UP Jump rope x2 min Inch Worms x10 KB Deadlift x10 Walking Lunges x10/leg THE WORKOUT — AMRAP 15 10 DB Clean + Press 20 Walking Lunges 200m Run 🟢 Foundation — 12-16 kg DBs, scale reps as needed 🔵 Operator — 20-24 kg DBs, prescribed 🔴 Elite — 28-32 kg DBs, push pace

Just staying consistent and getting comfortable with the uncomfortable.

Thank you so much for accepting me into your community, I really appreciate it. I really like what you’re building with Own Your Shift, it’s clear and purposeful. My goal in joining is to genuinely support you in growing and strengthening the community in any way I can, while also learning from what you’re putting together. I’m excited to contribute and be part of the journey. Looking forward to helping the community thrive 🔥

Warm up- Jump rope x2 min; Inch Worms x10; KB Deadlift x10; Walking Lunges x10/leg 20 Min EMOM — Odd min work / Even min rest Min 1: Max Cal Row/Bike | Min 3: Max Burpee Broad Jump Min 5: Max Wall Ball | Min 7: Max Sandbag/WB Walking Lunge Steps | Min 9: 50m Sprint Core and grip strength.

🔥 Welcome to Own Your Shift This isn’t random workouts. This is a structured system built for firefighters who want to get stronger, last longer, and actually perform on the fireground. Most guys train hard… But not many train for the job. That’s where this is different. Inside here you’ll get: • Structured weekly programming • Strength, durability, and capacity work • Shift-based training you can actually follow • Nutrition guidance that fits the lifestyle • Accountability from people doing the same work as you This is about longevity in the career. Not just looking fit—but being ready when it matters. 🚒 You go, we go. — 👇 START HERE: 1. Introduce yourself (department + goals) 2. Check the “Start Here” section 3. Turn notifications ON 4. Drop a 🔥 if you’re committed Let’s get to work.