Rise Athletics USA
PowerliftingFeatures
5 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Squat Warm Up
Squat Warm Up (15min max) 1. Foam Roll Quadriceps + Adductors 2. Bi-Phasic Hip Flexor Stretches 3. Birddogs - 5 each 4. Double Band Glute Bridges - 5+3s hold each rep 5. Tempo Goblet Squat - 5s down 3s hold 3s up x 3 reps 6. Squat Jumps - 3x3
B
Back Squat
4 x 3
C
Bench Press
10 x 1
D
Banded Good Mornings
4 x 6
E1
Seated DB Press
3 x 15
E2
Chest-Supported DB Row
3 x 15
E3
Weighted Plank Hold
3 x 0:30
Prep
A
Hinge Warm Up
Warm Up (15min max) 1. Foam Roll Adductors + Hamstrings 2. Bi-Phasic Adductor Stretch 3. Side Lying Hip Thrusts - 5 each 4. Banded Straight Arm Pulldown - 5+3s hold each rep 5. Tempo Kettlebell RDL - 5s down 3s hold 3s up x 3 reps 6. Broad Jumps - 3x3
B
Deadlift
10 x 1
C1
Split Squat
3 x 15
C2
Pike Compression Lift Hold
3 x 30
C3
Sled Drag + Sled Push
3 x 2
Conditioning
A
Upper Body Push Warm Up
Upper Body Push Warm Up (15min max) 1. Foam Roll Lats + T-Spine + Chest 2. Bi-Phasic Lat and Pec Stretch 3. Side Lying T-Spine Rotation - 5 each 4. 3-Way Banded Shoulder Warm-Up - 5 reps each movement 5. Inverted Row - 3s up 3s hold 5s down x 3 reps 6. Seal Jacks + Plyo Push Up - 3x3
B
Bench Press
4 x 3
C1
Bent Over Row
5 x 12
C2
Bottoms Up KB Arm Bar
4 x 30
D1
Quadruped Row
3 x 10
D2
DB Front Raise
3 x 10
Circuit
E
5 Rounds 50 Jump Rope 15ea BW Walking Lunges 15 GHDSU Not for time but keep a pace
Prep
A
Hinge Warm Up
Warm Up (15min max) 1. Foam Roll Adductors + Hamstrings 2. Bi-Phasic Adductor Stretch 3. Side Lying Hip Thrusts - 5 each 4. Banded Straight Arm Pulldown - 5+3s hold each rep 5. Tempo Kettlebell RDL - 5s down 3s hold 3s up x 3 reps 6. Broad Jumps - 3x3
B
Deadlift
4 x 3
C1
Cable Lat Pushdown
4 x 15
C2
Staggered Stance Deadlift
4 x 12
D1
Landmine Cossack Squat
4 x 12
D2
Back Extension
4 x 10
Conditioning
A
Squat Warm Up
Squat Warm Up (15min max) 1. Foam Roll Quadriceps + Adductors 2. Bi-Phasic Hip Flexor Stretches 3. Birddogs - 5 each 4. Double Band Glute Bridges - 5+3s hold each rep 5. Tempo Goblet Squat - 5s down 3s hold 3s up x 3 reps 6. Squat Jumps - 3x3
B
Back Squat
8 x 1
C1
DB Bench Press
4 x 12
C2
Weighted Chin Ups
4 x 10
D1
Cable Skull Crushers
4 x 15
D2
Adductor Side Plank
4 x 30
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Powerlifting
Powerlifting
Powerlifting
