RTR Performance
Baseball , Football , Functional Fitness, Basketball5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Mobility #1 (Glute Program)
After 5-8 min of cardio, foam roll and hit this circuit at least 1x through. Do as many rounds as needed.
B1
Spring Ankle 1
2 x 0:20
B2
Push-ups
2 x 15
B3
Unilateral KB March
2 x 0:30
C1
Zercher Squats
3 x 5
C2
Boot Strap Squat
3 x 10
D
BB Bench Press
3 x 5
E1
DB Romanian Deadlift
3 x 8
E2
pull up
3 x 8
Conditioning
F
Core #2
Plank for 30-60 sec. Perform 8-10 reps per side for the knee to elbow. Perform 30-60 sec of hollow hold.
A1
Dynamic Frog Pose
1 x 15
A2
Active Pigeon Pose
1 x 15
A3
T-spine rotation (Foam Roller)
1 x 10
A4
Front Rack Mobility
@ 0:30
B
Sumo Deadlift
3 x 5
C
Barbell Push Press
3 x 5
D
Front Foot Elevated SS
3 x 8
E
Chest Supported Row
3 x 10
F
Tempo run
3 x 3 @ 7
Conditioning
G
Core #3
Perform 10-15 Frog Situps. Perform 10-15 Leg Raises. Perform 10-15 Side Bends on Each side. Repeat as many times as you can.
A
Stairmaster
1 x 15:00
B
Tricep Rope Push-down
3 x 15
C
Narrow Grip Ez Bar Curl
3 x 12
D
Leg extension (RTR)
3 x 15
E
Hamstring Curl (Seated)
3 x 15
F
Overhead Triceps
3 x 12
G
DB Curl, Hold one. Curl One
3 x 10
A1
Cat Cow Pose
1 x MAX
A2
Worlds Greatest Stretch
1 x MAX
B
Clean Warmup #1
1 x MAX
C
Seated Jump
3 x 6
D1
Hang Cleans
3 x 4
D2
Lateral Squat (Goblet)
3 x 10
E1
Meadows Row
3 x 10
E2
Side Oblique Crunch
3 x 10
F1
Back Extension
3 x 15
F2
Seated Calf Raise
3 x 25
A
Snatch Warm Up #1
1 x MAX
B
Power Snatch (Hang)
3 x 5
C
Leg Press (RTR)
15, 12, 12
D
Dips
3 x 12
E1
Dumbbell Incline Press
10, 8, 8
E2
Neutral Grip Pulldown
3 x 12
F1
Seated Dumbbell Shoulder Press
3 x 10
F2
Seated Lateral Raise
3 x 15
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RTR Performance
RTR Performance
RTR Performance
