RACK S&C
Strength Enthusiasts
Strength & Conditioning, Football , General Fitness, Power Sports , Functional Fitness, Field Sports, Law Enforcement, First RespondersA minimalist strength and performance program where you don't need to leave the rack.
Do you train at a commercial gym with limited space and equipment?
Tired of rolling into a packed gym with an extensive strength and conditioning program filled with extended plyos and sprints that you end up having to skip?
Rack S&C is a program designed to get athletes bigger, stronger, and more explosive all minimal equipment and space so you can train anywhere, even at a packed commercial gym. You can do everything from a single squat rack with a bench, dumbbells, and a few bands.
No need to have a ton of room for extensive jumps or sprints, and no need for any special equipment or set up.
Just get to a rack.
A1
Split Stance Pogo
2 x 0:20
A2
Wall Switches
2 x 0:20
B
Hang Snatch High Pull
6 x 3 @ 70 %
C
Back Squat
5 x 5 @ 80 %
D
Barbell Row
4 x 6 @ 70 %
E1
Banded Hamstring Curl
3 x 8
E2
Barbell Bicep Curl
3 x 8
F
Barbell Side Bend
3 x 3
Recovery
G
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
A1
Single Leg Pogos
2 x 0:20
A2
Skaters
2 x 0:20
B
Push Press
6 x 3 @ 70 %
C
Snatch Grip RDL
5 x 5 @ 80 %
D
Close Grip Bench Press
4 x 6 @ 70 %
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
Banded Tricep Pushdown
3 x 8
F
Hanging Leg Raise
1 x 50
Recovery
G
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
A1
Lateral Quick Feet
2 x 0:20
A2
Cossack Pogo
2 x 0:20
B
Power Clean
6 x 3 @ 70 %
C
Anderson Zercher Squat
5 x 5 @ 80 %
D
Chin-Up
4 x 6
E1
Barbell Upright Row
3 x 8
E2
Hamstring Bridge March
3 x 8
F
Jefferson Curl
3 x 3
Recovery
G
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
A1
Wall Drill ISO
2 x 0:20
A2
Plate Overhead Switches
2 x 0:20
B
Barbell Back Squat Jump
6 x 3 @ 20 %
C
Clean Deadlift
5 x 5 @ 80 %
D
Behind the Neck Press
4 x 6 @ 70 %
E1
Banded Face Pull
3 x 8
E2
DB Lateral Raise
3 x 8
F
Calf Raise
1 x 50
Recovery
G
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
PAP 1
A
Knee Pull to Lunge w/twist- 10yd Frankenstein+ RDL- 10yd Dual Pogos- 10yd SL Pogos- 10yd each leg Max Height Pogos- 10yd A Series March- 10yd A Skips- 10yd A Runs- 10yd
B
Broad Jump
4 x 3
C
Squatted Falling Starts
5 x 10
D
20 Yard Sprint
6 x 20
Recovery
E
Parasympathetic Breathing
Parasympathetic Breathing- 10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale Turn off all music and distractions, do it in the car if needed. We want to start the recovery process before leaving the gym
Wyatt Armstrong
- 7+ Years of In Person and Online Coaching - Nationally Ranked Olympic Weightlifter and Powerlifter - B.S. Exercise Science with an emphasis on sports nutrition - USAW Level 1 - NASM CPT, CES - NCSF Sports Nutritionist - Performance based coaching in collegiate strength and conditioning, powerlifting, weightlifting, strongman, CrossFit, etc.
First 7 days is on me. Give it a shot and let me know what you think.
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RACK S&C
RACK S&C
RACK S&C
