Rad Dad Strength Co.
This program is designed to keep you strong and fit while having limited time or gym access. It can also be used if you currently are not training for anything and just need a fun program to run for 8 week. Either way get after it and enjoy the process
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Foam Roll IT Bands
1 x 0:30
A2
Foam Roll Glute
1 x 0:30
A3
Foam Roll Adductors
1 x 0:30
A4
Rollover to a V Sit
1 x 10
A5
Hip circles
1 x 10
A6
Squat to Stand
1 x 10
B1
Prying KB Goblet Squat
3 x 5
B2
KB Halo
3 x 5
C
Turkish Get Up
3 x 2
D
Goblet Squat
2, 3, 5
E1
Russian KB Swing
8 x 5
E2
Power Push Up
8 x 5
F1
Couch Stretch (Hip Flexors)
1 x 0:30
F2
Door Frame Lat Stretch
1 x 1:00
F3
Pigeon Stretch
1 x 1:00
A1
Foam Roll Glute
1 x 0:30
A2
Foam Roll Adductors
1 x 0:30
A3
Foam Roll IT Bands
1 x 0:30
A4
Couch Stretch (Hip Flexors)
1 x 0:30
A5
Rollover to a V Sit
1 x 10
A6
Hip circles
1 x 10
A7
WORLD'S GREATEST STRETCH
1 x 5
A8
Squat to Stand
1 x 10
B
Weighted Pull Ups
3, 2, 1, 1
C
Double KB Clean & Jerk
1 x 40
D1
Door Frame Lat Stretch
1 x 1:00
D2
Couch Stretch (Hip Flexors)
1 x 1:00
D3
Pigeon Stretch
1 x 1:00
Prep
A
Movement Grease
Neck Circles x10ea Neck Lateral x10ea Neck Twist x10ea Shoulder Circles x10ea Arm Circles x10ea OH Reach & Bench x10ea Spine Twists x10ea Straddle Stance Good Morning x10 Ankle Circles x10ea Hindu Squat x20 Cossack Squat x10ea Split switches x10ea (if you cannot do the split get into worlds greatest stretch and rotate through switching to left and right 10each leg
B
Ruck
1 x 30:00
Prep
C
Movement Grease
Neck Circles x10ea Neck Lateral x10ea Neck Twist x10ea Shoulder Circles x10ea Arm Circles x10ea OH Reach & Bench x10ea Spine Twists x10ea Straddle Stance Good Morning x10 Ankle Circles x10ea Hindu Squat x20 Cossack Squat x10ea
A1
Foam Roll IT Bands
1 x 0:30
A2
Foam Roll Glute
1 x 0:30
A3
Foam Roll Adductors
1 x 0:30
A4
Rollover to a V Sit
1 x 10
A5
Hip circles
1 x 10
A6
Squat to Stand
1 x 10
B1
Prying KB Goblet Squat
3 x 5
B2
KB Halo
3 x 5
C
Turkish Get Up
3 x 2
D
Kettlebell Deadlift
5, 8, 12
E1
Single Arm Russian KB Swing
8 x 5
E2
Power Push Up
8 x 5
F1
Couch Stretch (Hip Flexors)
1 x 0:30
F2
Door Frame Lat Stretch
1 x 1:00
F3
Pigeon Stretch
1 x 1:00
A1
Foam Roll Glute
1 x 0:30
A2
Foam Roll Adductors
1 x 0:30
A3
Foam Roll IT Bands
1 x 0:30
A4
Couch Stretch (Hip Flexors)
1 x 0:30
A5
Rollover to a V Sit
1 x 10
A6
Hip circles
1 x 10
A7
WORLD'S GREATEST STRETCH
1 x 5
A8
Squat to Stand
1 x 10
B
Weighted Pull Ups
3, 2, 1, 1
C
Double KB Clean & Jerk
1 x 40
D1
Door Frame Lat Stretch
1 x 1:00
D2
Couch Stretch (Hip Flexors)
1 x 1:00
D3
Pigeon Stretch
1 x 1:00
Prep
A
Movement Grease
Neck Circles x10ea Neck Lateral x10ea Neck Twist x10ea Shoulder Circles x10ea Arm Circles x10ea OH Reach & Bench x10ea Spine Twists x10ea Straddle Stance Good Morning x10 Ankle Circles x10ea Hindu Squat x20 Cossack Squat x10ea Split switches x10ea (if you cannot do the split get into worlds greatest stretch and rotate through switching to left and right 10each leg
B
Ruck
1 x 30:00
Prep
C
Movement Grease
Neck Circles x10ea Neck Lateral x10ea Neck Twist x10ea Shoulder Circles x10ea Arm Circles x10ea OH Reach & Bench x10ea Spine Twists x10ea Straddle Stance Good Morning x10 Ankle Circles x10ea Hindu Squat x20 Cossack Squat x10ea
