Harrisburg Weightlifting & Rose Performance
Bodybuilding6 week, 6x/week in-home workout program. No equipment necessary. All workouts use your own bodyweight, or odd objects you can find around your home. Sets and rep schemes, as well as video descriptions of exercises are included in the program. Program designed by Dan Rose, head coach of Rose Performance and the Harrisburg Weightlifting Club. Coach Dan has worked with individuals and athletes as young as 8 years old through adults in their 70s. Individuals, First Responders, Military, Athletes and top level Olympic Weightlifters from every age, background, and experience level train on site and remotely following Rose Performance training programs.
For more information, or for custom programs, visit our website, or shoot us an email.
www.roseperformance.com
dan@roseperformance.com
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
For Completion
Conditioning
B
RPT HIIT #1
Exercise for 1min, rest for 30 sec. Tuck Jumps Bunny Hops Broad Jumps 1/4 Turn Squat Jumps Lateral Squat Jumps Arms High Situps - repeat circuit - Tuck Jumps Bunny Hops Broad Jumps 1/4 Turn Squat Jumps Lateral Squat Jumps Arms High Situps
Conditioning
C
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
A
Heroic Warm-up
For Completion
B
Push-Up
3 x 10
C
Close Grip Push-Up
3 x 10
D
Superman Y & T
3 x 10
E
Doorway Bicep Curls
3 x 10
F
Shoulder Taps
3 x 10
G
Air Squat
3 x 15
H
Single Leg RDL
3 x 10
I
Alternating Arm/Leg Raise in Plank
5 x 30 @ 30
Conditioning
J
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Warm-up
A
Complete 2-3 rounds of: 10 Jumping Jacks 10 Front to back leg swings, each leg 10 Side to side leg swings, each leg 10 Forward arm circles 10 Backward arm circles 10 Alternating quad stretches (hold 2-3 seconds) 10 Alternating hamstring stretches (hold 2-3 seconds) 5 Inchworm Push-ups
B1
Air Squat
3 x 20
B2
Alternating Bodyweight Lunge
3 x 20
B3
Squat Jump
3 x 15
B4
Lateral Lunge
3 x 20
B5
Calf Raise
3 x 20
FINISHER // AMRAP 5 min
C
In 5 minutes, complete as many rounds as possible of: 10 V-Ups 15 Burpees 20 Mountain Climbers Track how many rounds you got!
A
Squat Jump-BW
6 x 3
B
6 Inch Hold
2 x 30
C
Deadlift Sumo
4 x 5
D
Aquaman Holds
2 x 30
E
Push Up Crocodile
3 x 10
F
Crunch
2 x 25
G
Rear Foot Elevated Split Squat
3 x 30
H
Bicycle Crunch
2 x 25
I
Pull Up
3 x 30
J
Partner-Resisted Leg Curl
3 x 30
K
A
Heroic Warm-up
For Completion
Conditioning
B
RPT HIIT #2
Exercise for 1min, rest for 30 sec. Jumping Lunges Single Leg Broad Jumps Triple Bounds 1/2 Turn Squat Jumps Speed Knees Plank Hold - repeat circuit - Jumping Lunges Single Leg Broad Jumps Triple Bounds 1/2 Turn Squat Jumps Speed Knees Plank Hold
Conditioning
C
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
A
Heroic Warm-up
For Completion
B
Tempo Push-Up
3 x 10
C
Bench Dips
3 x 10
D
Superman W
3 x 10
E
Towel Curl
3 x 10
F
Dumbbell Raise Complex
3 x 10
G
Alternating Bodyweight Lunge
3 x 10
H
Good Morning
3 x 10
I
Reverse Crunch
5 x 30 @ 30
Conditioning
J
General Cooldown
Standing Toe Touch - 15 together, 15 seconds each leg crossed Seated Toe Touch - 30 sec Standing Quad Stretch - 30 sec each leg Seated Piriformis Stretch - 30 sec each leg Lying Piriformis Stretch - 30 sec each leg Hip Flexor Stretch - 30 sec each side Calf Stretch - 30 seconds each leg Arm Stretch - 30 sec each arm
Dan Rose
Comped USAW account for 2 years.
