Rishfits

Coach
Rishane Coach Rish

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 12-week program
Sunday
2. Full Body

A

Cardio

1 x 10:00

Conditioning

B

FULL BODY WARM UP - 1

Complete 2 rounds of Each exercise 90/90 Pigeon - 8 reps each side Hamstring Stretch - 8 reps each side Dead Bug - 8 reps each side Dynamic Sleeper Stretch - 8 reps each side Band Pull Apart - 8 reps

C

Barbell Back Squat (Heels elevated opt.)

3 x 8

D1

Box Jump

4 x 6

D2

FP KB Swing

4 x 12

E

Machine Dips

8, 8, 10

F

Lat Pulldown

8, 8, 12

G1

DB Pullover

2 x 20

G2

Lu Raise

2 x 20

H

Standing Calf Raise

2 x 15

I

Cable Paloff Rotations

3 x 8

Tuesday
Static Stretch Protocol

Conditioning

A

Static Stretch 1

Hold Each for 60-90 seconds Calf Stretch Elevated pigeon Hamstring Stretch Couch Stretch QL Stretch Static Knee Knocker Sleeper Stretch PVC High Elbow Rhomboid Stretch Trap Stretch

Wednesday
Full Body Push Day

A

Cardio

1 x 10:00

Conditioning

B

Full Body Push Warm Up

Complete 2 rounds of each exercise below Hip CARs - 8 reps each Standing Calf Raise - 8 reps Snow Angels - 8 reps Scap Push-Up - 8 reps Dead Bug - 8 reps each

C1

Calf&Hamstring Co-Contraction

3 x 0:40

C2

Goblet Side Lunge

3 x 8

D

Split Squats

6, 6, 8

E

Barbell Bench Press

5 x 5

F

Standing Dumbbell Press

3 x 9

G1

DB Triceps Extension (Skullcrusher)

2 x 15

G2

Push-Ups

2 x 10

H1

Windshield Wipers

2 x 10

H2

Mountain Climbers

2 x 10

H3

Plank Saws

2 x 8

Thursday
2. Full Body Pull Day

A

Cardio

1 x 10:00

Conditioning

B

Full Body Pull Warm Up

Complete 2 rounds of each exercise below Hamstring Stretch - 8 reps 90/90 Pigeon - 8 reps each Band Face Pull - 8 reps Thoracic Rotation - 8 reps each Scap Pull-Ups - 8 reps

C1

Barbell Deadlift

3 x 8

C2

Broad Jump

3 x 6

D

Pendlay Rows

4 x 5

E1

Bicep Curls

2 x 12

E2

DB Reverse Curl

2 x 10

F1

Tibialis Raise

3 x 15

F2

Calf&Hamstring Co-Contraction

3 x 0:45

G

Hanging Leg Raise

10, 10, 12, 15

Saturday
Static Stretch Protocol (Opt.)

Conditioning

A

Static Stretch 1

Hold Each for 60-90 seconds Calf Stretch Elevated pigeon Hamstring Stretch Couch Stretch Knee Knocker QL Stretch Sleeper Stretch PVC High Elbow Rhomboid Stretch Trap Stretch

KL 12 Week Feb'24 Updated