RH Strength

Coach
Ryan Henry

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
Block 1: ECC LOWER

A1

RPR

1 x 2:00

A2

Banded Hip Distraction

1 x 0:30

A3

Leg Extension Iso

3 x 0:45

A4

Isometric Lunge Hold

1 x 1:30

A5

Single Leg Line Hops

1 x 0:30

B1

Block Power Clean

4 x 3 @ 65, 65, 70, 70 %

B2

Altitude Drop

4 x 5 @ 30

C1

Safety Bar Squat

4 x 5 @ 50 %

C2

AEL DB Box Jump

4 x 3 @ 25 lb

D

Prone Machine Hamstring Curl

4 x 10

E

Machine Calf Raise

4 x 10

F

Isometric Lunge Hold

1 x 2:00

G

Low Pogo Jumps

1 x 2:30

Monday
Block 1: UPPER

A1

RPR

1 x 2:00

A2

Banded Hip Distraction

1 x 0:30

A3

Leg Extension Iso

3 x 0:45

A4

Single Leg Stand

1 x 1:30

A5

Isometric Lunge Hold

1 x 1:30

A6

Deep Tier Lunge Pops

1 x 0:30

A7

Squat Jump

1 x 0:30

B

Hang Snatch

4 x 3 @ 50, 50, 60, 60 %

C1

Bench Press

4, 4, 4, 8, 8, 8 @ 83, 85, 88, 74, 76, 79 %

C2

Pull-Up

6 x 6

D1

Incline DB Bench Press

5, 5, 5, 20

D2

Incline DB Row

5, 5, 5, 20

E1

DB Lateral Raise

3 x 25

E2

Band Face Pull

3 x 25

F1

Barbell Bicep Curl

3 x 25

F2

Tricep Pushdown

3 x 25

G

Assault Bike

1 x 5:00

Tuesday
Block 1: DYN. LOWER

A1

RPR

1 x 2:00

A2

Banded Hip Distraction

1 x 0:30

A3

Leg Extension Iso

3 x 0:45

A4

Isometric Lunge Hold

1 x 1:30

A5

Single Leg Line Hops

1 x 0:30

B1

Run Rocket Sprint

5 x 1 @ 15

B2

Kneeling Sprint

5 x 1

C

1 Step Rhythm Approach

4 x 5 @ 75 %

D1

Safety Bar Bulgarian Split Squat

3 x 5 @ 50 %

D2

Bulgarian Tuck Jump

3 x 2

E

Single Leg RDL

3 x 5

F

SL Functional Calf Raise

3 x 8

G

Isometric Lunge Hold

1 x 2:00

H

Hamstring Bridge Iso

1 x 1:00

I

Low Pogo Jumps

1 x 1:30

Wednesday
Block 1: UPPER

A1

RPR

1 x 2:00

A2

Banded Hip Distraction

1 x 0:30

A3

Leg Extension Iso

3 x 0:45

A4

Single Leg Stand

1 x 1:30

A5

Isometric Lunge Hold

1 x 1:30

A6

Deep Tier Lunge Pops

1 x 0:30

A7

Squat Jump

1 x 0:30

B1

Bench Press

5 x 5 @ 65 %

B2

ISO Row

5 x 10

C1

Half Kneeling Landmine Press

3 x 10

C2

Landmine Row

3 x 10

D1

Cable Chest Fly

3 x 15

D2

Deficit Push Up

3 x MAX

E1

Cable Upright Row

3 x 15

E2

DB Shrug

3 x 1

F1

Cable Lateral Raise

3 x 20

F2

BW Skullcrusher

3 x 20

F3

Hammer Curl

3 x 20

G

Assault Bike

1 x 5:00

Thursday
Block 1: ECC LOWER

A1

RPR

1 x 2:00

A2

Banded Hip Distraction

1 x 0:30

A3

Leg Extension Iso

3 x 0:45

A4

Isometric Lunge Hold

1 x 1:30

A5

Single Leg Line Hops

1 x 0:30

B1

Power Clean

4 x 3 @ 70, 70, 75, 75 %

B2

1-Step Box Jump

4 x 2 @ 30

C1

Safety Bar Squat

4 x 5 @ 50 %

C2

AEL DB Box Jump

4 x 3 @ 25 lb

D

Prone Machine Hamstring Curl

4 x 10

E

Machine Calf Raise

4 x 10

F

Isometric Lunge Hold

1 x 2:00

G

Low Pogo Jumps

1 x 2:30

Friday
Block 1: UPPER

A1

RPR

1 x 2:00

A2

Banded Hip Distraction

1 x 0:30

A3

Leg Extension Iso

3 x 0:45

A4

Single Leg Stand

1 x 1:30

A5

Isometric Lunge Hold

1 x 1:30

A6

Deep Tier Lunge Pops

1 x 0:30

A7

Squat Jump

1 x 0:30

B

BB Push Jerk

4 x 3 @ 50, 50, 60, 60 %

C1

Bench Press

3, 3, 3, 7, 7, 7 @ 86, 89, 92, 76, 78, 81 %

C2

1-Arm DB Row

6 x 10

D1

Alternating DB Bench Press

4 x 6

D2

Pull-Up

4 x 10

E1

Overhead Lateral Raise

4 x 12

E2

EZ Bar Curl

4 x 15

E3

EZ Bar Skull Crusher

4 x 15

F

Assault Bike

1 x 5:00

Coach
coach-avatar Ryan Henry

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

Road To Windmill -- 12 Week