Jr. High / High School Beginner
RTR Performance
Multi-sport, Functional FitnessWELCOME TO RTR Novice
This program was developed because I wish I had a structured program coming up through junior high and high school. Now that I have the opportunity to address a need that I once had.. I am going to fully take advantage of it to benefit other kids who were like me.
Skill Level: Beginner
Session Duration: 60–75 mins
Training Per Week: 4 Days
The focus will be on the three main lifts: Bench, Deadlift, and Squat.
No more finding programs on social media from some random influencer or guessing what to do when you're in the gym. I am here for you!
A1
Air Squat
2 x 15
A2
Push-Up
2 x 10
A3
Superman
2 x 12
A4
Lateral Lunge
2 x 10
B
BB Bench Press
8, 5, 3, 2, 1
C
BB Squat
8, 5, 3, 2, 1
D
BB Deadlift
5, 3, 2, 1
E
Plank
2 x 1:00
A1
Cardio
1 x 5:00
A2
Groiner
2 x 10
A3
Band Walks
2 x 0:30
A4
Side Plank
2 x 0:45
B
Squat Jump
3 x 3
C
BB Squat
5 x 5
D
Toe Elevated RDL
3 x 6
E
Prone Machine Hamstring Curl
3 x 12
F
Hip Adduction Machine
3 x 15
G
Knees To Chest
3 x 12
A1
Cardio
1 x 5:00
A2
Lying Handcuffs
2 x 8
A3
Push-Up
2 x 12
A4
Band Pull-Apart
2 x 15
B
BB Bench Press
4 x 6
C
Dumbbell Incline Press
3 x 10
D
1-Arm DB Row
3 x 10
E
Tricep Rope Push-down
3 x 15
F
Crunch
3 x 20
A1
Cardio
1 x 5:00
A2
Glute activation bridge
2 x 15
A3
Single Leg RDL Contralateral
2 x 8
A4
Broad Jump (Athlete)
2 x 3
B
Bird Dog
2 x 6
C
BB Deadlift
5 x 5
D
Pull-Up
3 x 6
E
Goblet Squat (Dumbbell)
3 x 10
F
Iso Hold DB Curl
2 x 12
G
Russian Twist
2 x 12
Dontae Burks
Former Collegiate Football player with a Bachelor of Science, Personal Trainer, CF-L1. Current Crossfit Competitor.
