RidgedStrengthSystems
Powerlifting, Strength & Conditioning, Personal TrainingThis program is designed for the person who is getting started in their gym journey and want to advance the Squat, Bench and Deadlift from a barbell perspective. This is also perfect for someone who may be coming back from injury. I have programmed specific prehab and warm up patterns to aid in helping create better mobility for your lifts. This program can be used year round and you can ramp up the program again after hitting PR's. If you complete this program and you are interest in personalized coaching you will receive 25% off your first 3 months
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Calf Foam Roll
1 x 2:00
A2
Quad Foam Roll
1 x 2:00
A3
Foam Roll IT Bands
1 x 2:00
A4
WORLD'S GREATEST STRETCH
2 x 5
A5
Banded Glute Bridge
2 x 12
A6
banded good morning
2 x 12
A7
Band Pull-Apart
2 x 12
B
Back Squat
4 x 5 @ 6, 6, 7, 7
C
DB Rear Foot Elevated Split Squat
3 x 10
D
RDL
3 x 10
E
Plank
3 x 0:30
A1
Band Pull-Apart
3 x 12
A2
Scap Push-Up
3 x 12
B
Bench Press
4 x 5 @ 6, 6, 7, 7
C
Incline DB Bench Press
3 x 10 @ 7
D
Chest-Supported DB Row
3 x 10 @ 7
E
Paloff Press
3 x 15
A1
WORLD'S GREATEST STRETCH
3 x 8
A2
banded good morning
3 x 10
A3
Lateral Lunge
3 x 8
B
Deadlift
4 x 5 @ 6, 6, 7, 7
C
Barbell Row
3 x 10
D
Hip Thrust
3 x 10
E
Farmers carry
3 x 1:00
A
Back Squat
4 x 5
B
Bench Press
4 x 5
C
Deadlift
4 x 5
D
Airdyne
5 x 0:20
