Rehab Renaissance Training Lab

Rehab Renaissance

Functional Fitness, Functional Training, Strength & Conditioning, General Fitness

Coaches

Rayce Houser, DPT, OCS, CSCS, Joey Scambia, DPT, SCS and CSCS

The Rehab Renaissance Training Lab is a monthly performance program designed for athletes, featuring structured training, video demos, and lift tracking without the premium price tag of 1-on-1 coaching. The program includes all of the training targeting the necessary qualities that are needed for athletic performance.

$20 / mo

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Strength

Heavy compound lifts to improve maximal force production and movement capacity.

Power

Explosive lifts and jumps to develop rate of force development.

Speed

Sprint and acceleration work to enhance linear speed and running mechanics.

Hypertrophy

Volume-based training to build muscle mass and reinforce structural integrity.

Energy Systems Development

Conditioning targeting anaerobic and aerobic systems to support repeatability and recovery.

Features

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of an intermediate level or higher.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Plyo Boxes

Recommended

Kettlebells // Machines // Cardio Equipment (rower, bike, turf, sled) // Resistance Bands // Space to run/jump

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 1

Split Stance Ankle Rockers

1 x 15

Lat Pulldown Ab ISO

2 x 6

Lateral Step-up (PRI)

2 x 12

Prep

Skip Series 1

A Skip 1x10 yards B Skip 1x10 yards C Skip 1x10 yards

Alternating Extensive 45 Degree Bounds

2 x 20

Heels Elevated Zercher Box Squat

4 x 8

DB Reverse Lunge

3 x 10

Barbell B-Stance Hip Thrust ISO

1 x 3:00

Seated Machine Hip Adduction

3 x 15

Smith Machine Calf Raises

3 x 15

Shoulder Elevated Side Plank Bend

2 x 12

Monday

Day 2

Sidelying 90/90 T-Spine Rotations

1 x 10

Seated Shoulder Dislocates

1 x 12

Band Pull-Apart

1 x 20

Low Crab ISO

2 x 30

Supine Single Arm KB Corkscrew

2 x 10

Barbell Incline Bench Press

4 x 8

Seated Cable Row

3 x 10

Half-Kneeling Single Arm Landmine Press (contralateral)

3 x 12

DB Shrug

3 x 20

Active Hang

1 x 5:00

Wall-Referenced Ab Wheel Rollout

Tuesday

Day 3

Wall-Referenced Bear Crawl ISO

1 x 30

Low Crab ISO

1 x 30

Cross-Connect Reverse Lunge to March

1 x 10

Two Foot Extensive Pogos

2 x 30

Prep

Skip Series 1

A Skip 1x10 yards B Skip 1x10 yards C Skip 1x10 yards

Tall-Kneeling Sprint Starts

8 x 15 @ 8, 8, 8, 8, 8.5, 8.5, 8.5, 8.5

300 Yard Shuttle Run

Wall Sit Calf Raise ISO

Push-up ISO

Long Lever Bridge (w/ Calf ISO)

Serratus Bridge ISO

Single Leg Suitcase ISO

Off-Bench MB Anti-Extension ISO

Thursday

Day 4

Heels Elevated Goblet Squat (ADD ISO)

2 x 15

Push-up to Downward Dog

2 x 15

Double Leg Forward Extensive Pogos

2 x 15

Push-up Pogos

2 x 30

Zercher Box Squat

3 x 6 @ 55 %

Seated Box Jump

3 x 6

Incline DB Bench Press

3 x 6 @ 55 %

Explosive Prowler Press

3 x 6

Seated Hamstring Curl

Smith Machine RDL

Incline DB Audinwood Row

V-Grip Lat Pulldown

Machine Seated Calf Raises

Long Sitting DB ER

Friday

Day 5

L Sit ISO

2 x 0:30

Wall Handstand Alternating Toe Taps

2 x 8

Double KB Front Rack Carry

2 x 30

Sled Push

8 x 40

Reverse Sled Drag

8 x 40

Dual KB Overhead Carry

8 x 40

KB Farmer's Walk

8 x 40

Rest

8 x 0:30

Single Leg Leg Extension

Bent Arm Scaption Raise

DB Skull Crushers

3 x 15

DB Bicep Curls

3 x 15

Chest Supported Incline DB Y's

3 x 15

Coaches

More from Rehab Renaissance

Rayce Houser, DPT, OCS, CSCS

Rayce is a board-certified orthopedic clinical specialist and currently works at ROKKE in Portland, Oregon as a sports physical therapist. Rayce served as the strength and conditioning coach for Pacific University's baseball and softball team, Eastern Oregon University's baseball team, and Southwestern Oregon Community College's baseball team over a 6 year span.

Joey Scambia, DPT, SCS, CSCS

Joey is a board-certified sports clinical specialist and currently works for Johns Hopkins All Children’s Hospital, treating student-athletes at IMG Academy in Bradenton, Florida. Joey played Division 1 baseball at Northeastern University where a significant back injury sparked his passion for returning athletes back to their sport.

Where science meets strength

The Rehab Renaissance Training Lab program includes all of the necessary qualities that are needed for athletic performance. No bro splits. No influencer garbage. The Renaissance begins.

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