Rise Athletics USA
Features
5 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
Sports Performance
Sports Performance
