RH Strength

Coach
Ryan Henry

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

A1

Single Leg Stand

1 x 1:00

A2

Isometric Lunge Hold

1 x 1:00

A3

Inch Worm Walk

1 x 10

B1

Goblet Squat

2 x 10

B2

Squat Jump

2 x 10

B3

90/90 Sit Up

2 x 3

C1

Incline DB Bench Press

3 x 10

C2

Incline DB Row

3 x 10

D1

DB Lateral Raise

3 x 15

D2

DB Bicep Curls

3 x 15

D3

Tricep Pushdown

3 x 15

D4

Plank

3 x 0:45

Monday
Week 1 Day 2

A1

Mini Band Lateral Shuffle

1 x 30

A2

Oblique Side Crunch

1 x 20

B

Cardio

1 x 30:00

Tuesday
Week 1 Day 3

A1

Single Leg Stand

1 x 1:00

A2

Isometric Lunge Hold

1 x 1:00

A3

Inchworm

1 x 10

B1

GHD Hip Extension

3 x 15

B2

DB Side Bend

3 x 30

C1

Push-Up

3 x MAX

C2

Pull-Up

3 x MAX

D1

Band Face Pull

3 x 20

D2

DB Tricep Extension

3 x 20

D3

Cable Curl

3 x 20

Wednesday
Week 1 Day 4

A1

Mini Band Lateral Shuffle

1 x 30

A2

Oblique Side Crunch

1 x 20

B

Cardio

1 x 30:00

Thursday
Week 1 Day 5

A1

Single Leg Stand

1 x 1:00

A2

Isometric Lunge Hold

1 x 1:00

A3

Inchworm

1 x 10

B1

DB Step Up

2 x 10

B2

Single Leg Glute Bridge

2 x 20

C1

Alternating DB Bench Press

3 x 5

C2

Incline DB Row

3 x 15

D1

Alternating Supermans

3 x 20

D2

Bicycle Sit-Ups

3 x 20

Friday
Week 1 Day 6

A1

Mini Band Lateral Shuffle

1 x 30

A2

Oblique Side Crunch

1 x 20

B

Cardio

1 x 30:00

C1

Incline DB Hammer Curl

3 x 25

C2

DB Tricep Extension

3 x 25

C3

Overhead Lateral Raise

3 x 25

Coach
coach-avatar Ryan Henry

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

CT 12 WEEK