RH Strength
1 sessions per week
Must use App app to view and log training
Program Training
A1
Isometric Lunge Hold
1 x 1:00
A2
Mini Band Lateral Shuffle
1 x 20
A3
Foam Roller Bridge ISO
1 x 0:30
A4
Plank to Toe Touch
1 x 10
B1
Hang Power Clean
3 x 4 @ 70 %
B2
Seated Rocker Jump.
3 x 4
C
Back Squat
5 x 5
D1
Incline DB Bench Press
3 x 12
D2
Incline DB Row
3 x 12
E1
Single Leg RDL
3 x 8
E2
Ab Wheel
3 x 10
F
Zone 2 Cardio
1 x 2
A1
Isometric Lunge Hold
2 x 1:00
A2
Hip Airplane
2 x 5
A3
Hip CARs
2 x 5
A4
Hamstring Floss
2 x 20
A5
Scorpion
2 x 5
B
Stationary Bike
1 x 20:00
A1
Isometric Lunge Hold
1 x 1:00
A2
Copenhagen Plank
1 x 0:30
A3
Glute Bridge Walkout
1 x 1:00
A4
Windshield Wipers
1 x 10
B
DB Reverse Lunge (Front Foot Elevated)
4 x 5
C1
DB Bench Press
4 x 5
C2
Seated Cable Row
4 x 8
D1
Landmine Curtsy Lunge
3 x 8
D2
Side Plank Star
3 x 8
E
Tempo Run
1 x 2
A1
Isometric Lunge Hold
2 x 1:00
A2
Hip Airplane
2 x 5
A3
Hip CARs
2 x 5
A4
Hamstring Floss
2 x 20
A5
Scorpion
2 x 5
B
Zone 2 Cardio
1 x 2
A1
Isometric Lunge Hold
1 x 1:00
A2
Groiner
1 x 12
A3
Roll Over into V Sit
1 x 12
A4
Pogo Jump
1 x 50
B1
Trap Bar Jump
3 x 4
B2
Depth Drop
3 x 4 @ 18
C
Trap Bar Deadlift
5 x 5
D1
DB Push Press
4 x 5 @ _ , _ , _ , MAX lb
D2
Lat Pulldown
4 x 8
E1
Leg Extension
2 x 20
E2
Lying Leg Curl
2 x 20
A
Run
1 x 4
Ryan Henry
-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"
