Rise Athletics USA

Coach
Mark Roberts

Features
5 sessions per week
Must use App app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2022-07-11

Prep

A

Squat Warm Up

Squat Warm Up (15min max) 1. Foam Roll Quadriceps + Adductors 2. Bi-Phasic Hip Flexor Stretches 3. Quadruped Arm + Leg Opposites - 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

B1

Box Squat

5 x 5

B2

Band Assisted Jumps

5 x 5

C1

Staggered Stance Trap Bar Deadlift

4 x 8

C2

Lateral Bound

4 x 5

D1

Hanging L Hold

3 x 25

D2

Suitcase Carry

3 x 35

D3

Ab Wheel

3 x 12

Monday
2022-07-12

Prep

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

B1

Bench Press

5 x 5

B2

Med Ball Chest Pass

5 x 6

C1

Quadruped Row

6, 6, 6, _ , _

C2

Quadruped Shoulder Taps

5 x 10

D1

Landmine Push Press

3 x 8

D2

Chin-Up

3 x 12

D3

Half Kneeling Chop and Lift

3 x 8

Tuesday
2022-07-13

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

B1

Romanian Deadlift

5 x 5

B2

Seated DB Vertical Jump

5 x 3

C1

Safety Bar Reverse Lunge

4 x 8

C2

Hip Air Plane

4 x 8

D1

Overhead KB Carry

3 x 0:35

D2

Back Extension

3 x 20

Wednesday
2022-07-14

Prep

A

Upper Body Pull Warm Up

Warm Up (15min max) 1. Foam Roll Lats + T-Spine 2. Bi-Phasic Lat 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 + Med Slams - 3x3

B1

Push Press

5 x 5

B2

Med Ball Slam

5 x 5

C1

Chest-Supported DB Row

6, 6, 6, _ , _

C2

SA Cable Overhead Tricep Extension

5 x 12

D1

Tall Kneeling Strict Press

3 x 10

D2

Cable Decline Fly

3 x 15

D3

Dual Cable Lat Pushdown

3 x 15

Thursday
2022-07-15

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

B1

Trap Bar Deadlift

5 x 5

B2

Banded Double Leg Hops

5 x 30

C1

DB Step Up

4 x 12

C2

Lateral Sled Drag

4 x 50

D1

90/90 Hip Rotations

3 x 10

D2

Nordic Raise

3 x 6

D3

Suitcase March

3 x 35

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Sports Performance