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Crush Your Week: 5 RAMroller Workouts

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Crush Your Week: 5 RAMroller Workouts
Presented by Spartan Training®

The Spartan RAMroller was designed for maximum versatility. Not only does it provide plenty of resistance, but its shape also allows you to use it as an unstable surface to exercise your stabilizing muscles. You can grab it by the end for greater grip strength, glide across it for muscle rolling, or stand it up vertically and use it as a spotter (or even a cup holder. Cheers!). The possibilities are virtually endless.

This week's workouts, programmed by Spartan SGX Coach Katy Coombs, are designed to be done at home in your living room, in your driveway, or just about anywhere you are. All five of our RAM sizes are compatible with these exercises, which will work each muscle group as well as each energy system.

In these five short workouts, heavy-lifting exercises combine with bodyweight exercises to maximize your power output. High-repetition workouts, an AMRAP, and a HIIT workout are also featured. Get ready to crush your week, Spartans.

What are the benefits of using a RAMroller during workouts?

The Spartan RAMroller is an underrated tool to have in any home gym arsenal. Here's why:

  1. Increased mobility
  2. Versatility of movement
  3. Portability 
  4. Recovery and rolling
  5. Increased full-body strength

01

Workout: Work Hard, Play Hard

Three circuits repeated for three rounds each. Rest for 60 seconds between rounds.

Circuit I

  1. 8 alternating reverse lunges with RAM over shoulders
  2. 10 jumping split squats

Circuit II

  1. 8 bent-over rows holding RAM with both hands
  2. 12 push-ups

Circuit III

  1. 8 squats to overhead press holding RAM with both hands
  2. 12 burpees

02

Workout: RAM-o-Rama AMRAP

A 20-minute AMRAP (as many rounds as possible) of the following two exercises. If you need to, perform every other round with bodyweight only.

  1. 400-meter run
  2. 10 RAM burpees

03

Workout: HIIT the Little Guy

Perform four rounds of the following circuit, doing each exercise for 30 seconds with no rest between exercises. Rest 60 seconds between rounds. 

  1. Leg raise rainbows over vertical RAM
  2. Hollow hold into crunch
  3. Bent-knee Russian twist
  4. Plank with RAM pull-through 
  5. One-hand push-up on RAM, alternating
  6. Elbow plank on top of RAM
  7. Side plank on floor
  8. Other side plank on floor

04

Workout: Endure 'til the End

Perform two rounds of each circuit using a RAM weight of your choice with 1 minute of rest between rounds and 2 minutes of rest between circuits. 

Circuit I

  1. 20 RAM bicep curls
  2. 20-yard suitcase carry (left hand)
  3. 20-yard suitcase carry (right hand)

Circuit II

  1. 20 hip thrusters with RAM on hips
  2. 20 Romanian deadlifts

Circuit III

  1. 8 alternating lateral lunge to overhead presses
  2. 8 alternating reverse lunge to overhead presses

05

Workout: Balance Your Force

Perform 3 rounds of each circuit, resting 1 to 2 minutes between rounds and circuits. Do each exercise 10-12 reps each round.

Circuit I

  1. Single-leg RDL (each side)
  2. Plank with shoulder taps (each side) with hands on top of RAM

Circuit II 

  1. Double-leg glute bridge with heels on top of RAM
  2. Glute bridge while pushing RAM upward

Circuit III

  1. Squat press with trunk twist and RAM raise (each side)
  2. Standing side crunches
    

SPARTAN RAMroller

RAMfit

$99.00
$99.00 - $199.00
$99.00 - $199.00

MORE: 6 Essential RAMroller Exercises to Build Total-Body Strength

 

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