Rad Dad Strength Co.
General FitnessThis program is designed to prep you for the type of training that we do at Rad Dad Strength Co.
I highly suggest you complete all 4 weeks of this program prior to jumping into the subscription based training.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
Prep
B
Sprint Prep
High Knee March 2x10yds High Knee Skip 2x10yds High Knee Run 2x10yds Small Pogo Hop 2x10
C
Sprint
3 x 10
D1
MB OH Back
3 x 5
D2
Glute Bridge
3 x 10
E1
Goblet Squat
3 x 10
E2
Inverted Row
3 x 8
F1
Side Plank
2 x 0:20
F2
Hip Thrust
2 x 12
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
Prep
B
Lateral Movement Prep
Lateral A March x10yds each direction Lateral A Skip 2x10yds each direction Push to Base x10yds each direction
C
2-Step Lateral Shuffle
3 x 5
D1
DB Box Jump
3 x 3
D2
Tall Plank
3 x 0:20
E1
Weighted Push Up
3 x 10
E2
Straight Leg Clute Bridge
3 x 0:20
F
Romanian Deadlift (RDL)
3 x 8
G1
Banded Good Morning
2 x 20
G2
1-Arm DB Row
2 x 12
Prep
A
Basic Warm Up Circuit
5 mins get your chili hot-bike, row, ski, jog, get moving! Deadbug w/ Full Exhale at Extension (5s hold) x5ea SL Glute Bridge w/ Full Exhale and Top (5s hold) x5ea Reverse Lunge w. OH Reach x5ea Lateral Lunge x5ea Quad Pull x5ea Straddle Stance Good Morning x10 Hindu Squat x10 Hindu Push Up x10
B1
Medicine Ball Chest Pass
3 x 5
B2
Jumping Jacks
3 x 10
C1
Deadlift
3 x 5
C2
Band Face Pull
3 x 10
D
Chin-Up
3 x 5
E1
Lat Pulldown
2 x 12
E2
Calf Raise
2 x 20
