Rager Performance
1 sessions per week
Must use App app to view and log training
Program Training
A
Sprint
10, 10, 20, 20
B
Max Effort Broad Jump
3 x 3
C
Standing Triple Jump
3 x 2
D
Hang Power Clean
4 x 3 @ 70 %
E
Back Squat
4 x 5 @ 70 %
F1
Glute-Ham Raise
3 x 8
F2
DB Lateral Lunge
3 x 8
G1
Toe Walks
2 x 20
G2
Heel Walks
2 x 20
G3
Single Leg Line Hops
2 x 10
A1
Medball Scoop Throw
3 x 5
A2
Medball Overhead Throw
3 x 5
B
Push Press
4 x 3
C
Pendlay Row
4 x 5
D1
DB Bench Press
3 x 8
D2
Lat Pulldown
3 x 8
E1
Alternating DB Hammer Curl
3 x 10
E2
French Press
3 x 10
A
Fly Sprint
3 x 10
B
Hurdle Hops
5 x 3
C
Box Jump
4 x 3
D
Clean Pull
4 x 3
E
Front Squat
4 x 5 @ 72 %
F
RDL
4 x 6
G1
DB Lateral Step-Up
3 x 6
G2
Single Leg Glute Bridge
3 x 8
A1
Depth Plyo Push-Up
3 x 5
A2
Push Up Line Hops
3 x 10
B
Bench Press
4 x 5 @ 75 %
C
Chin-Up
4 x 5
D1
DB Shoulder Press
3 x 8
D2
1-Arm DB Row
3 x 8
E1
DB Lateral Raise
2 x MAX
E2
Tricep Pushdown
2 x MAX
E3
Cable Curls
2 x MAX
