RH Strength
1 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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
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
Ryan Henry
-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"
