Chris Rash Fitness
1 sessions per week
Must use App app to view and log training
Program Training
A
Childs Pose
1 x 0:30
B
Fire Hydrants
1 x 15
C
Bird Dog
1 x 5
D
Glute Bridge
1 x 15
E
Supine Leg Swing
1 x 10
F
Reverse Lunges
1 x 5
G
Jumping Jacks
1 x 20
A1
Bench Press
5 x 5 @ 95, 100, 105, 110, 110 lb
A2
Bench T-Spine Mobilization
5 x 5
B1
Bulgarian Split Squat
4 x 6
B2
Preacher Curl
4 x 10
C1
Seated DB Shoulder Press
3 x 8
C2
Barbell Upright Row
3 x 10
C3
Tricep Pushdown
3 x 12
A1
Back Squat
5 x 5 @ 145, 150, 155, 160, 160 lb
A2
Manual Ankle Dorsiflexion Mobilization
4 x 10
B1
Barbell Row
B2
Leg Extension
C1
American KB Swing
4 x 0:30 @ 0:30
C2
KB Offset Squat
4 x 0:30 @ 0:30
C3
Plank
4 x 0:30 @ 0:30
C4
KB Offset Squat
4 x 0:30 @ 0:30
A1
Incline Bench Press
4 x 10
A2
Cable Facepull
4 x 10
B1
RDL
4 x 8
B2
Bent Over DB Fly
4 x 8
C1
DB Arnold Press
3 x 10
C2
DB Lateral Raise
3 x 10
C3
Push-Up
3 x 10
A1
Pull-Up
A2
Groiner with T-Spine Rotation
4 x 5
B1
DB Reverse Lunge (Front Foot Elevated)
4 x 8
B2
DB Pullover
4 x 8
C1
DB Power Clean
5 x 0:30 @ 0:30
C2
DB Thruster
5 x 0:30 @ 0:30
C3
Mountain Climbers
5 x 0:30 @ 0:30
A1
Deadlift
5 x 5
A2
Hip Airplane
5 x 5
B1
1-Arm DB Row
4 x 8
B2
DB Bench Press
4 x 8
C1
Goblet Squat
4 x 8
C2
Leg Extension
4 x 10
C3
Standing DB Calf Raise
4 x 12
