Rehab Renaissance
Functional Fitness, Functional Training, Multi-sport5 sessions per week
Must use App app to view and log training
Team Training
A1
Heels Elevated KB Squat Clean
2 x 10
A2
T Push-ups
2 x 10
B
Turkish Get-up to Bridge
2 x 10
C1
Low Plate Extensive Forward-Backward Push-up Pogos
2 x 20
C2
Single Leg Alternating Extensive Pogos
2 x 25
D1
Heels Elevated Front Squat
3 x 2 @ 80 %
D2
DB Drop Box Jumps
3 x 5
E1
Close Grip Incline Press
3 x 2 @ 80 %
E2
DB Push Press
3 x 5
F
Landmine Curtsy Lunge
G
Wall-Referenced 3 Point Single Arm DB/KB Row
H
Off-Bench MB Anti-Lateral Flexion ISO
A1
Pigeon Rockers
1 x 15
A2
Decline Push-up to Downward Dog
1 x 10
B
Turkish Get-up to Bridge
2 x 10
C1
Trap Bar Deadlift Overcoming ISO
3 x 2
C2
Barbell Bench Press Overcoming ISO
3 x 2
D
Weck Trap Bar Deadlift
6, 6, 6, _ @ 87, 87, 87, 70 %
E
Barbell Bench Press
6, 6, 6, _ @ 87, 87, 87, 70 %
F
High Foot Leg Press
G
Supinated Grip Lat Pulldown
H
Hanging Leg Raise Crossovers
A
3 Way Single Leg RDL
1 x 15
B1
Cross-Connect A-Skip
1 x 10
B2
Cross-Connect Reverse A-Skip
1 x 10
C1
Banded Stationary A Run
4 x 10
C2
Sled Push Sprint
4 x 15
D
Falling Starts
6 x 15 @ 8.5, 8.5, 9, 9, 9, 9
Aerobic Extensive Plyometric Circuit
E
10 mins continuous 1 lap = 25 yards Rest = fast walk back (25 yards) 1. Two Foot Forward Extensive Pogos x1 lap 2. Two Foot Lateral Extensive Pogos x1 lap (ea.) 3. Two Foot Zig-Zag Pogos x1 lap 4. Alternating 45 Degree Bounds x1 lap 5. Right-Right Left-Left Bounds x1 lap 6. Extensive Single Leg Bounds x1 lap (ea.)
HICT
F
10 mins 1 lap = 25 yards Explosive rep approximately every 5 sec Keep the weight the same for all of the variations/movements 1. Explosive Prowler Rows x1 lap 2. Explosive Prowler Press x1 lap 3. Explosive Prowler Face Pull x1 lap 4. Explosive Prowler Rotations x1 lap
G1
Wall-Referenced Single DB Split Squat ISO (contralateral)
G2
Dizenzo Row ISO
G3
Short Lever Side Plank (w/ hip ABD)
H
KB Anterior Tib Raise (Knee Straight)
A1
Reverse Bear Crawl
1 x 10
A2
Single Leg Around-the-World (w/ Slider)
1 x 12
B
Half-Kneeling KB Windmill
2 x 10
C1
Single Leg Extensive Forward Pogos
2 x 25
C2
Medial-Lateral Push-up Pogos
2 x 20
D1
Zercher Bulgarian Split Squat
3 x 3 @ 65 %
D2
Seated Single Leg Box Jumps
3 x 4
E1
Single Arm Landmine Push Press
3 x 3
E2
Plate Offset Plyo Push-up
3 x 3
F
Barbell Hip Thrust ISO
G
Maltese High Plank
H
Seated Hamstring Curl
2 x 15
I
Machine Rear Delt Fly
2 x 15
J
Short Lever Copenhagen Dips
K
TRX Face Pull
A1
Hip Airplane
2 x 10
A2
High Plank Y's
2 x 10
B
Single Arm KB Sotts Press
2 x 12
High Intensity Conditioning Circuit
C
8 ROUNDS: 20 seconds on, 20 seconds off, rotating amongst the exercises. 1. Bilateral Overhead Side Rope Slams 2. KB Lateral Swings 3. Bent Over Reverse Fly Rope Slams 4. MB Alternating Lateral Bounds
D
Hand Supported DB Single Leg Calf Raises
E1
EZ Bar Overhead Tricep Extensions
E2
EZ Bar Bicep Curl
E3
EZ Bar Upright Rows
F
Cable Reverse Crunch
2 x 20
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.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
RR Training Lab
RR Training Lab
RR Training Lab
