RPH: Groundwork
Rempel Performance and Health
Basketball, Football , Volleyball, Track & Field, Functional TrainingRPH: Groundwork is an 6-week performance-driven training program designed to lay the physical and mental foundation for athletic development. Whether you're a competitive athlete or simply want to train like one, this program introduces you to the training principles we use to build strong, powerful, and resilient bodies — the Rempel way.
Groundwork doesn’t mean easy. It means essential. Across four weekly training sessions, you’ll develop lower body strength, explosive power, upper body control, sprint mechanics, joint mobility, and real-world athleticism.
We combine high-quality movement prep, progressive strength work, mobility, and intent-driven conditioning — all designed to build your capacity from the inside out. Every exercise, superset, and sprint has a purpose.
This isn’t about maxing out on Day 1. This is about earning your next level — by building the movement, strength, and awareness that performance is built on.
A
General Warmup (Bike, Treadmill, or Row)
1 x 5:00
B1
90/90 Switches
2 x 10
B2
Hand Assisted Cossack Squat
2 x 10
C1
A Skip
2 x 10
C2
Ankle Pops
2 x 10
C3
Quick Pogo Hops
2 x 10
D1
Skater Jumps
2 x 6
D2
Split Squat Load and Explode
2 x 6
E
Sprint
4 x 15
F
Basic How To Barbell Back Squat
4 x 8
G
BB RDL
3 x 8
H
DB Split Squats
3 x 8
I1
Reverse Crunches
2 x 6
I2
90/90 Back Leg Extend and Sweep Thru
2 x 8
A
General Warmup (Bike, Treadmill, or Row)
1 x 5:00
B
Leg Extension Isometric
3 x 0:45
C1
Blackburns
2 x 8
C2
Shoulder Airplane
2 x 8
D1
Pushup Drop
3 x 6
D2
MB Slams
3 x 6
E
BB Bench Press
4 x 8
F
HK SA Pulldown
3 x 8
G1
SA Bent Over Row
3 x 8
G2
Incline Chest Press
3 x 8
H1
Straight Arm Cable Rotation
3 x 8
H2
Hip Internal Rotation 45 Degree
3 x 8
A
General Warmup (Bike, Treadmill, or Row)
1 x 5:00
B1
Worlds Greatest Stretch
2 x 6
B2
90/90 Get Up
2 x 8
C1
Couch Stretch
2 x 0:30
C2
Half Split Rockbacks
2 x 8
D
Bench Hamstring Bridge
2 x 30
E
Incline Bicep Curls
3 x 10
F
Tricep Pressdown
3 x 12
G
Cuffed Cable Lateral Raise
3 x 12
H1
Assault Bike or Row
6 x 20
H2
Deep Split Squat Bounce
3 x 8
H3
Straight Leg Iron Cross
3 x 8
I1
Seated Fold
2 x 0:20
I2
Pigeon Stretchs
2 x 0:20
A
General Warmup (Bike, Treadmill, or Row)
1 x 5:00
B1
90/90 Heel Clicks
2 x 8
B2
SL Hinge Rotation
2 x 8
C1
Reactive Skater Jumps
3 x 6
C2
Depth Jumps
3 x 5
D
SL Touchdown Squat
2 x 6
E
Sprint
3 x 15
F
Front-Loaded Split Squat
3 x 8
G
Machine Leg Extension
3 x 12
H1
Wide Lat Pulldown
3 x 12
H2
Pushup Circuit Ladder
3 x 8
I
Seated Hamstring Curl
3 x 12
J1
DB Farmer's Walk
3 x 20
J2
Hand Assisted Cossack Squat
3 x 10
Logan Rempel
I'm Logan Rempel, former pro basketball player and certified strength coach. I help athletes and active individuals move better, get stronger, and perform at their highest level. My programs blend mobility, strength, and athletic power — rooted in purpose, not fluff. Let’s build your foundation right.
This is just the beginning. RPH: Groundwork is your entry point into athletic training with purpose — built on movement, mindset, and performance. Show up, stay consistent, and commit to the process. The foundation you build here sets the tone for everythi
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