RH Strength

Coach
Ryan Henry

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

$15
Get MOVE: Mobility Program
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Movement is Medicine
You have 27 joints in your hand. Imagine you kept your hand still for an entire day - How stiff would it feel? Now multiply that by 12 - That's how many joints your body has! Regular movement through all planes makes your body feel and function better.
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Fits Seamlessly into your Program
6 days of mobility that fit seamlessly into your program. 2 lower body days, 2 upper body days, and 2 full body days. This way you can easily integrate this program before OR after your workout, or completely by itself.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 1-week program
Sunday
LOWER BODY MOBILITY 1

A

Foam Roll IT Bands

1 x 20

B

Foam Roll Rectus Femoris

1 x 20

C

Banded Ankle Dorsiflexion Mobilization

1 x 2:00

D

Banded Hip Distraction

1 x 2:00

E1

Iron Cross

2 x 10

E2

Hamstring Floss

2 x 10

E3

Hip Airplane

2 x 10

E4

Hip CARs

2 x 4

F

Deep Squat Breathing

1 x 1:00

Monday
REST DAY MOBILITY 1

A

Couch Stretch (Hip Flexors)

1 x 2:00

B1

Cossacks

2 x 10

B2

Iron Cross

2 x 10

B3

90/90 Sit Up

2 x 10

C

Dead Hang

2 x 0:30

D

Fire Hydrant

2 x 10

E

Jump Rope

1 x 100

F

Belly Breathing

1 x 5:00

Tuesday
UPPER BODY MOBILITY 1

A

Foam Roll T Spine

1 x 20

B

Banded Pec Distraction

1 x 0:30

C1

Shoulder CARs

2 x 5

C2

T-Spine Reach

2 x 15

D

Dead Hang

1 x 0:30

Wednesday
LOWER BODY MOBILITY 2

A

Banded Ankle Dorsiflexion Mobilization

1 x 2:00

B

Banded Hip Distraction

1 x 2:00

C1

Mcgill Push Up Mountain climber

2 x 10

C2

Prone Scorpion

2 x 10

C3

Hip Airplane

2 x 10

C4

Frog Stretch

2 x 10

D

Isometric Lunge Hold

1 x 1:00

Thursday
REST DAY MOBILITY 2

A

Tommy John Spinal Flow

1 x 1

B

Couch Stretch (Hip Flexors)

1 x 3:00

C1

Wall T Spine Rotations

2 x 20

C2

Roll Over into V Sit

2 x 15

C3

Pigeon Stretch

2 x 1:00

D

Low Intensity Cardio of Choice

1 x 10:00

Friday
UPPER BODY MOBILITY #2

A

Foam Roll Teres Minor

1 x 30

B

Foam Roll T Spine

1 x 20

C1

Wall Reach - Shoulder Mobility

2 x 15

C2

Incline IYT

2 x 5

D1

Lizard Crawl

2 x 20

D2

Cat Camel Flow

2 x 20

Coach
More from RH Strength
coach-avatar Ryan Henry

-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"

More from RH Strength

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MOVE: Mobility Program
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