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

RSC Workout March – April 2022

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Instruction

Schedule

ExcerciseSetsRepsRest
1a) Bird Dog Row 2 8 30 sec.
1b) KB Windmill 2 5 30 sec.
1c) 1 Arm Farmer's Carry 2 30 sec. 30 sec.
1d) Iso Hold Glute Bridge 2 30 sec. 30 sec.

ExcerciseSetsRepsRest
1a) Scap Circles 2 5 30 sec.
1b) Shoulder Internal/External Rotation 2 5 30 sec.
1c) Half Kneeling Bottoms Up KB Press 2 5 30 sec.
1d) Multidirectional Band Pull Apart 2 5 30 sec.

ExcerciseSetsRepsRest
1a) Hip Circles 2 5 30 sec.
1b) Thai Sit 2 10 30 sec.
1c) 1 Leg RDL 2 5 30 sec.
1d) Assisted Cossack Squat 2 10 30 sec.

ExcerciseSetsRepsRest
1a) Bird Dog Row 2 8 30 sec.
1b) KB Windmill 2 5 30 sec.
1c) Supinated Band Pull Apart 2 15 30 sec.

ExcerciseSetsRepsRest
1a) Scap Circles 2 5 30 sec.
1b) Shoulder Internal/External Rotation 2 5 30 sec.
1c) Half Kneeling Bottoms Up KB Press 2 5 30 sec.
1d) Multidirectional Band Pull Apart 2 5 30 sec.

ExcerciseSetsRepsRest
1) Pronated T-Bar Row 3 8-10 120 sec.
2) Neutral Grip Rack Chin Up 3 6-8 120 sec.
3) Trap Bar RDL 3 6-8 120 sec.
4) One Arm Preacher Curl 3 8-10 45 sec.
5) Sled Push 2 40 sec. 90 sec.

ExcerciseSetsRepsRest
1) Ring Pushup 3 6-10 120 sec.
2) 30 Degree Incline Barbell or Dumbbell Press 3 6-8 120 sec.
3a) 45 Degree Incline DB Y Raise 3 8-10 90 sec.
3b) One Arm Landmine Press 3 8-10 90 sec.
4) Overhead Rope Triceps Extension 3 10-12 90 sec.

ExcerciseSetsRepsRest
1) Barbell Hip Thrust 3 8-10 90 sec.
2) Knees Over Toes Split Squat 2 8-10 90 sec.
3a) Nordic Hamstring Curl 3 5 90 sec.
3b) Reverse Nordic 3 5 90 sec.
4) Heels Elevated Safety Bar Squat 3 6-8 120 sec.

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) One Arm Recline DB Curl 3 10-12 45 sec.
2) Swiss Bar Hammer Curl 3 8-10 60 sec.
3) Pronated Inverted Row 4 8-12 90 sec.
4a) Incline Reverse Crunch 3 6-10 45 sec.
4b) One Arm Farmer's Walk 2 40 sec. 45 sec.

ExcerciseSetsRepsRest
1a) Dual Rope Pushdown 4 12-15 30 sec.
1b) Box Jump 3 5 30 sec.
2a) 60 Degree Incline DB Lateral Raise 4 12-15 45 sec.
2b) Parallel Bar Dip 3 10-15 45 sec.
3a) Backwards Sled Drag 3 40 sec. 90 sec.
3b) Devil Press 3 12-15 90 sec.