• Details: Strength, Size, Power
  • Difficulty: Beginner to Advanced
  • Duration: 120
  • Workout Time: 30-45

RSC Workout February and March 2022

On this page

Instruction

Schedule

ExcerciseSetsRepsRest
1) Hip Circles 1 5 each direction 30 sec.
2) Thai Sit 1 10 reps on each side 30 sec.
3) One Leg RDL 1 6 reps on each side 30 sec.
4) KOT Split Squat 1 10 reps on each side 30 sec.

ExcerciseSetsRepsRest
1) Scap Circles 1 5 reps each direction 30 sec.
2) Internal/External Rotation 1 5 reps each direction 30 sec.
3) TGU 1 3 reps each side 30 sec.
4) Multidirectional Band Pull Apart 1 5 reps each direction 30 sec.

ExcerciseSetsRepsRest
1) Hip Circles 1 5 each direction 30 sec.
2) Thai Sit 1 10 reps on each side 30 sec.
3) One Leg RDL 1 6 reps on each side 30 sec.
4) Stationary Lateral Lunge 1 10 reps on each side 30 sec.

ExcerciseSetsRepsRest
1) Scap Circles 5 each direction 5 30 sec.
2) Internal/External Rotation 5 each direction 5 30 sec.
3) TGU 3 reps on each side 3 30 sec.
4) Multidirectional Band Pull Apart 5 each direction 5 30 sec.

ExcerciseSetsRepsRest
1) Barbell or Machine Hip Thrust 2 6-8 120 sec.
2) Skater Squat 2 6-8 120 sec.
3) Nordic Hamstring Curl 3 5 120 sec.
4) Squat* 3 5 180 sec.
5) Hanging Knee Raise** 3 6-8 120 sec.

*Choose a squat variation that works for you

**Sub in incline reverse crunches if too difficult
ExcerciseSetsRepsRest
1a) One Arm 45 Degree Incline Dumbbell Press 2 6-8 90 sec.
1b) 45 Degree Incline Dumbbell Row* 2 6-8 90 sec.
2a) 10 Degree Incline Barbell or Dumbbell Press** 3 6-8 90 sec.
2b) Neutral Grip Rack Chin Up 3 6-8 90 sec.
3) 75 Degree Incline Dumbbell Curl 3 8-10 90 sec.

*Upper back focus w/ hands & arms at 45 degree angle.

**If you have access to a good chest machine you can use it.

Do 30 min cardio at 65-70% of your max heart rate.

30 minutes of steady state cardio with your heart rate at 180 minus your age. So, if you’re 40, your heart rate will be 140 (plus or minus 5 beats) the entire time.
ExcerciseSetsRepsRest
1) Dumbbell Jump Squat 3 6 120 sec.
2) One Leg JGXT Leg Curl 2 AMAP 90 sec.
3) KOT Split Squat 2 10-12 120 sec.
4a) Reverse Nordic 3 5 120 sec.
4b) Trap Bar or Dumbbell RDL 2 8-10 120 sec.

ExcerciseSetsRepsRest
1a) Neutral Grip Inverted Row 3 8-10 90 sec.
1b) 75 Degree Incline Dumbbell Press 3 8-10 90 sec.
2a) Hang Clean* 3 8-10 90 sec.
2b) Shoulder Tap Pushup 3 8-10 90 sec.
3) Side Plank Powell Raise** 2 8-10 60 sec.

*Use DB’s, KB’s, a bar, sandbag or heavy medicine ball

**Exercise is very similar to the exercise shown in the video except you’ll do a side plank instead of laying on a bench
ExcerciseSetsRepsRest
1a) Forward Sled Push* 3 40 sec. 60 sec.
1b) Farmer's Walk 3 40 sec. 60 sec.
2a) Backward Sled Drag 3 40 sec. 60 sec.
2b) Zercher Carry** 3 40 sec. 60 sec.

*If you don’t have a sled, you can do bike, treadmill or hill sprints. Or any cardio machine.

**Use a sandbag or heavy med ball or your dog or baby or whatever.