RL Strength & Conditioning

Success is not final, failure is not fatal: it is the courage to continue that counts. Winston Churchill #2021 #rlstrength #outworkeveryone #phaseonenutrition

2021 is literally right around the corner ! Just got done programming for myself and @kdlessman ! Diet will be on point for my upcoming competitions! All current clients will have access to this nutrition programming! For all other inquiries about personal/group training, online training and nutrition programming shoot me a DM or email me [email protected]

New Fall RLSC apparel going LIVE! Comment, text, DM or tell me in person if you want anything! Order will go out Thursday morning!! Thank again for the continued support! Really loving these ! pullover hoodie (Nike Fleece... will have samples at the gym) $45... Shirt( same material as all other RLSC shirts! ) -$20 stocking hat (new era) -$20 Long sleeves (polyester)-$25 See more

Here are some workouts to do either at home or the gym while we are gone!!! See you all next week!! Leg Day PART 1: ... Duration: 18 min AMRAP ( as many rounds as possible) Options: Barbell/ Band / Dumbbell / Bodyweight Deadlifts x6/12/12/10 each (Barbell/ Band / Dumbbell / Bodyweight) Iso bridge w/ leg kick x 10 each (band/ bodyweight) Curtsy Lunge w/ knee drive x 10 each (Dumbbell / Bodyweight) Superman Lat pull downs x 15 Half boat band pushouts x 15 each Rest 45-75 seconds, then repeat PART 2: Duration: 18 min AMRAP ( as many rounds as possible) Options: Barbell/ Band / Dumbbell / Bodyweight Walking lunge x 2 min (Dumbbell / Bodyweight Squat jump x 20 (Band / Dumbbell / Bodyweight) Swings x 15 (Band / Dumbbell) Lateral lunge - single leg rdl x 8 each (Dumbbell / Bodyweight) Iso squat hold / wall sit x 45 sec (Dumbbell / Bodyweight) Rest 45-75 seconds, then repeat Upper Day PART 1: Duration: 18 min AMRAP ( as many rounds as possible) Options: Barbell/ Band / Dumbbell / Bodyweight Clean & press x 10 (Barbell/ Band / Dumbbell / Bodyweight) Seated high row x 10 (Band / Dumbbell ) Band pull apart w/ glute bridge hold x 20 Renegade twist x 10 each (Band / Dumbbell / Bodyweight) High low wood chop x 20 each Rest 45-75 seconds, then repeat PART 2: Duration: 18 min AMRAP ( as many rounds as possible) Options: Barbell/ Band / Dumbbell /Bodyweight Rear fly Xs x 10 each 1-1-2 upright row x 10/(Band / Dumbbell ) Arnold press x 8(Band / Dumbbell) Facepull x 20 (Band / Dumbbell / Bodyweight) dB bench press x 15 Rest 45-75 seconds, then repeat Core & More PART 1: Duration: 4 rounds Options: Dumbbell / Bodyweight / Towel Mountain climber (4x4) x 8 5 count leg lowers x 10 Lunge/Lunge/Squat x 30 sec Side plank-eblow to knee x10 each Push up to Pike Reaches x 10 each foot Lying knee tucks x 15 Up/down planks x 15 Scissor plank x 15 V-up fly x 12 Squat jacks x20 Rest 45-75 seconds, then repeat

New addition to RLSC! Nutrition coaching is coming soon! All current clients and any new online or nutrition only clients will be accepted soon!!! Fueled by : @rlstrength72 Powered by: @phaseonenutrition ... #rlstrength #gamechanger #p1n @ RL Strength & Conditioning

Lack of sleep, too much on my mind, trying to keep inspiring people and praying for better days ahead. 600lbs off a 2inch deficit for a pr. But without faith it is impossible to please Him, for he who comes to God must believe that He is, and that He is a rewarder of those who diligently seek Him. Hebrews 11:6 ... #iloveyoumom #neverweaken @phaseonenutrition

RLSC Re-Open Monday May 11th Guidelines - Make sure to bring a clean pair of shoes and wear clean workout clothes.... - If you wear workout gloves, we ask you wash them after each training session. - Please wash your hands before and after workouts. - Please disinfect equipment used during your personal training time. - Cover all coughs and sneezes with your upper arm or elbow. - If you are sick/ feeling under the weather/ or been around people that have been sick , we ask you to please stay home. - If you do become sick or feeling similar COVID19 symptoms , please notify us immediately. - No water cups will be provided at this time, please bring your own water jug or bottle of water. - Trainers will work diligently to keep to social distancing from clients unless spotting is needed. - We will abide by the CDC requirements of keeping under 10 people in the gym at all times. We ask to please respect others time and sessions. - The gym will be appointment only. If you would like to see the gym or talk about training, please make an appointment. - At this time, we ask to please leave all children at home during workout sessions. - We ask you to help update your Par-Q by signing a new waiver with updates made due to Covid-19. *Each trainer will be in contact with their clients on when they will be starting! Thank you again for your understanding and patience during this pandemic. Your health and safety is our number 1 priority! We will get through this! We have missed all of you! For more information about COVID19, https://www.cdc.gov/coronavirus/2019-ncov/index.html

Last week of heavy squats! 700lbs x3! Deload , then program for a big push towards a few huge goals! Discipline Equals Freedom. -Jocko Willink ... Powered by @phaseonenutrition Fueled by @kdlessman cooking! #rlstrength #neverweaken #p1n

Website is now fully up to date! Check out the options by clicking shop all! The new summer items will be ordered this week! If you want something specific you can pre-order online or comment below to let me know what you would like! Thanks again for supporting RL Strength & Conditioning! Www.rl-Strength-conditioning.com @phaseonenutrition

Please share!! Summer 2020 Apparel is live! You have a chance to pre-order now until Tuesday at 9am! Let me know what you want! Very little extra will be ordered with these custom items! We can ship out anywhere! You will be able to order off the website NOW !! All discounted apparel will be on tomorrow! !! Thanks again for supporting RLSC! ... Hats -$25 each Tanks & T’s -$20 each Headband-$15 Leggings- $45 (high waist/ side pockets) Comment below if you want anything!! Www.rl-Strength-conditioning.com

New apparel ideas for RLSC Summer ! A lot can be done with these designs! Comment below for your opinions!! @phaseonenutrition @ RL Strength & Conditioning

We’re scared of what we don’t know and there’s only one way to learn and to know and that is to confront that fear.- Jocko Willink Last set of 8 at 515... there is no excuse to get better each day regardless of the circumstances! Powered by @phaseonenutrition... #rlstrength #p1n #neverweaken See more

Always enjoy the time that you get to spend with your significant other! She makes me better every single day! No matter what we are facing in the world right now, I know I will always have you to face it with! You are my rock, my soul, and I’m blessed to spend the time we have during this pandemic! Ps... she didn’t let me die on my max rep out on bench press today Lol ... that’s true love #rlstrength #neverweaken #partnerincrime @phaseonenutrition

Discipline is your best friend. It will take care of you like nothing else can. - Jocko Willink #rlstrength #neverweaken

Lifetime beltless PR of 605lbs! Do not be afraid of what lies ahead! Now is the time to trust in him! We will all get through this!! Whenever I am afraid, I will trust in You. In God (I will praise His word), In God I have put my trust; I will not fear. ... Psalms 56:3-4 @phaseonenutrition #p1n #rlstrength #johnnycash #coronavid19 #trustinhim

Working on some dead stop deadlifts! 8 sets of 2 ! Always make the best of every workout! No matter the circumstance, be grateful your able to do the things you can on a daily basis! I can do all things through Christ who strengthens me. Philippians 4:13 ... Powered by @phaseonenutrition #rlstrength #believeinyourself

Week 1 Warm up: Pick 5 dynamic exercises for 10 mins(use the dynamic warm up video) Duration: 35 min AMRAP ( as many rounds as possible Db/ Banded YTA’s... Db burpee clean & press x 12/ BW x 45 seconds Banded bent over row x 15 BW Leg raises/ Weighted x 15 Plank rockers x 30 seconds Banded Lat pull down x 12 (2 count pause at bottom) Plyo push up x 30 seconds Low/high banded facepull x 25 Rest: 45-75 seconds, then repeat

PLEASE SHARE!! Week 1 is in the books! Here’s an example of 6 workouts you get a week in RL Strength Series! New programming every week, new videos every two weeks! All for $15 monthly ! Individualized programming is also available! Visit rl-strength-conditioning.com to sign up today!! ... Upper Day 1 (video on my personal fb page and IGTV! ) Warm up: Pick 5 dynamic exercises for 10 mins(use the dynamic warm up video) Duration: 35 min AMRAP ( as many rounds as possible) Db/ Banded YTA’s Db burpee clean & press x 12/ BW x 45 seconds Banded bent over row x 15 BW Leg raises/ Weighted x 15 Plank rockers x 30 seconds Banded Lat pull down x 12 (2 count pause at bottom) Plyo push up x 30 seconds Low/high banded facepull x 25 Rest: 45-75 seconds, then repeat

Working on my CrossFat skills during the quarantine! Take your workouts outside if you can! Take advantage of the beautiful weather and have fun with training! If you need help with workouts during this time, RL Strength Series is up and running! Dm if you are interested in joining the group!! @phaseonenutrition #p1n #rlstrength

PLEASE SHARE! ALL current clients affiliated with us since shut down will have FREE access to the program! If people outside of our group want to be apart they ...will go sign up at rl-strength-conditioning.com Here’s the movie trailer about RL Strength Series! STARTS MONDAY ! If you want to be apart of the membership, comment below ! Lots of awesome content on the way! ALSO.... JQ band packs are still for sale at $50 per package( retail $62)! Sale ends Monday! If you have any questions, please feel free to DM me ! Thanks again for the continued support during this crazy time! Enjoy the video!

Afternoon workout in the garage. High volume everything! 235lb bent over rows for 15! No excuse not to move some way, some how with the pandemic! RL Strength Series will be going live over the weekend! Very excited about this! If you have any questions, please DM me !!! Stay safe and healthy everyone! I miss seeing all of you! #rlstrength #p1n @phaseonenutrition

The Do’s and don’t s of tying off bands!! Use only smooth surfaces, immovable objects, and partners!! More bands are now available if anyone wants some! Also, the programming for the first month of RL Strength Series ! Everything is coming together!! If you are interested, comment below!!!... @phaseonenutrition #rlstrengthseries #p1n @ RL Strength & Conditioning

PLEASE SHARE!! Bands packages are in! Let me know if you want any and we will schedule curb side to go orders!! Thank you again for the continued support! We will get through this!! Shipping available!

PLEASE SHARE RLSC and JQ Speed & Agility are collaborating to bring everyone their own home gym. All clients of RLSC will have FREE access to the workouts! JQ ...band package will be available for $50. This includes a green , purple, red, mini red, and orange band! If you have bands and dumbbells already, then you are set! We will ship them as well! $9 add on! Website will be up and running soon. Programming and filming will take place as soon as possible! Those that are non-clients can still join in! We are starting an online membership to RLSC Strength Series. This includes monthly programming to follow, mobility programming, as well as several options for dietary guidance to build muscle and lose fat! Phase1Nutrition For questions, comment below or send me a DM!

RLSC Home workout # 2 Body weight /DB AMRAP Please Share!! You can use any type of weight if you don’t have any! Soup cans, bricks , water jugs, bands, etc! Be creative! Modify if you need to!!! ... Time: 35 mins dB squat press x12 Two arm dB rdl to row x 12 Push-up up x 15 DB v up x20 DB front/ lateral/ rear raise x 10 each way (no stopping) Burpee dB snatch x8 each Plank hip rockers x20 each Rest 45-1min , the repeat BLITZ round Time: 10 minutes Step ups x 10 each (use stairs) Bw dips x 15( use chair/ bench/ couch) Bw split squat x 12 each (use chair/ bench / couch) Plank jacks x 15 *More options are coming for RLSC ! Stay tuned!!!!!

Please Share!! Body weight Amrap #1 Time: 25 mins... body weight squat (sumo) x15 Jog in place x30 sec Body weight squat (narrow) x15 Burpee x 8 Mountain Climber (4x4, reg x crossbody) x 8 Alternating lunge jumps x 10 each Bicycle crunch x20 each Rest 45 sec, then repeat Time:10 min BLITZ Round tuck jumps x10 Regular stance squat x10 Alt reverse lunge x 8 each Jumping jack x 10 *Online personal training is still available ! Message me for details!!

Unfortunately I’m sad to say this , but RLSC will be Closed starting today until April 5th. We will re-evaluate the whole situation at that time. All session packages will be postponed. I will be putting out several at home workouts, free of charge to all clients and whoever wants to follow. Thank you everyone for understanding this difficult situation we are in, we will all get through this. ... Thank you from all of us at RLSC for the continued support! #rlstrength

RL Strength & Conditioning PSA As of right now, all bootcamps will be on hold due to the coronavirus. However, the gym will still be fully operational for all personal training until further notice! During this pandemic, we ask that you help keep RLSC clean! Please wipe down all equipment used after sessions ... Bring a clean pair of shoes to workout in. If you or a family member is sick or experiencing flu like symptoms, please stay home to help stop the spread of the virus Thank you from all of us at RLSC for your continued support and helping maintain a clean and safe environment !!

RLSC exercise index has started! SSB Good mornings - great for low back &core stability - builds up the entire posterior chain... - great accessory for building up your deadlift -most importantly, it’s re-enforces proper hip hinge mechanics!! @phaseonenutrition #p1n #rlstrength #neverweaken

The photo attached is the new pricing for RLSC effective April 1, 2020. If I let you know you are due for sessions before April 1 , you will pay the current (your next package after April 1 will be the new pricing) ! Thank you again for trusting in me with you in your health & wellness goals! Let’s keep it going in 2020

http://www.maryvilleforum.com//article_7789b772-5ab1-11ea- Very proud of my RLSC ladies( Styn, Serena , & Rylee)!!!! One step closer! Keep it up! #rlstrength

Beyond proud of this girl! I’ve had the pleasure of working with Rylee since 7th grade! Shes a great athlete, amazing human being , and the hardest worker in the room! Very bright future ahead for her, and I feel very blessed to be apart of it! #rlstrength #neverweaken

Taking 760lbs for a ride! Do not take the easy way out. Do not give up based on instinct. Take the step. Step aggressively toward your fear. -Jocko Willink ... @phaseonenutrition #rlstrength #p1n #neverweaken

SATURDAY MORNING BOOTCAMP!!! 6am group rocked another hard one today! See you all in two weeks for both 6am &7am!! Enjoy the weather this weekend!! #rlstrength #p1n @phaseonenutrition

Taking 335lbs in each hand for a nice speedy stroll! Wanted this without straps, but my hands were destroyed after the sets of 8 deadlifts ...fueled by @phaseonenutrition #rlstrength #p1n

We are on a roll! Everyone did an awesome job this morning! We will see you again next week! As always, thank you all for the continued support!! #rlstrength #p1n #bootcamp @phaseonenutrition

Another awesome Saturday morning Bootcamp in the books! Very motivating watching everyone work so hard ! #rlstrength #neverweaken #p1n @phaseonenutrition @ RL Strength & Conditioning

Bootcamp is back!! Great job today everyone! Excited for 2020! @phaseonenutrition #rlstrength #p1n #2020goals

My flesh and my heart fail; But God is the strength of my heart and my portion forever. Psalms 73:26 #riseup #rlstrength #p1n @phaseonenutrition

It is inevitable that some defeat will enter even the most victorious life. The human spirit is never finished when it is defeated... it is finished when it surrenders. - Ben Stein #cantstopwontstop #rlstrength #neverweaken #2020vision #p1n Phase1Nutrition Ryan Lessman

Challenge group is up on Facebook! Starts Monday!! #rlstrength #rlsc90 #neverweaken #p1n @phaseonenutrition

Starting off 2020 better than last year!! 665lbs for triples! Very excited for this coming year after the crazy year @kdlessman and I had last year. Growing stronger everyday in every aspect of life! #rlstrength #neverweaken #soulmate @ RL Strength & Conditioning

Check out RLSTRENGTH on YouTube! More videos to this week!! #neverweaken #rlstrength #makeadifference #p1n @phaseonenutrition

https://www.youtube.com/watch?v=tMMpyqX0uBI&feature=share Susan Strong Deadlift Competition! RLSTRENGTH YouTube channel is now live! Everything from workout, technique, motivation and everything else will go on here! This is one way I’m planning on making a difference in 2020! Please Like and subscribe to the channel to help this baby grow!

Please share!!!!!

Susan Strong Silent auction has been re opened by request! You have until 1pm! Up for grabs is two 30 minute sessions with you as the trainer for me!! You can DM, text, or comment below!!!

SusanStrong Bootcamp is now LIVE! 6am and 7am groups! 24 per group! Deadlift Competition starts at 830-845 (weigh ins and warm ups start at 8am )... if you ...are interested in the competition ,let me know and I’ll DM you a copy! Prizes awarded to the top 3 guy and girl competitors! Silent auction starts at 6am! Up for grabs are two 30 minute training sessions where you become Ryan’s personal trainer All Susan Strong shirts are sold out! There are still some hoodies available ! 3...2...1...GO!

Having some fun with training and getting ready for the Susan Strong Deadlift competition!!! Can’t wait! #rlstrength #neverweaken #susanstrong #p1n @phaseonenutrition

Susan Strong Bootcamp & Deadlift Competition Updates! Less than two weeks away! PLEASE SHARE! Bootcamp times will be 6am & 7am ( upper body workout so you can still deadlift)... Deadlift competition will be by body weight coefficient ! No weight classes or age brackets , top 3 for guys and girls will get prizes! (Ex. 200lb guy deadlifts 400lbs, you coefficient is 2, highest 3 coefficients place!) Deadlift competition should start right at 9 am, those wanting to deadlift warms ups will start at about 8:30 or earlier if needed! Forms will be out tomorrow ! Hoodies & Susan Strong fundraiser shirts- if you have ordered with of these please come pick them up this week! I do have extras of both colors in the hoodie and the shirt! Thank you again for all the support thus far with my mom! We are forever greatful for the continued thoughts and prayers! #neverweaken #rlstrength #p1n @phaseonenutrition @ RL Strength & Conditioning

First round of Death By Partner Barbell was a success! Awesome job this morning everyone! Have great weekend and enjoy Thanksgiving! #rlstrength #neverweaken #p1n @phaseonenutrition @ RL Strength & Conditioning

Great work this morning everyone! Way to push through when it started to really get hard!! Mark your calendars for December 14th! Susan Strong Bootcamp and Deadlift competition! Have a great weekend everyone ! Enjoy this last bit of nice weather! #rlstrength #p1n @phaseonenutrition @ RL Strength & Conditioning

Ordering these shirts this week for my moms fundraiser coming up! December 14th, we are holding a special bootcamp and deadlift competition for her to help raise money! If anyone is interested, please let me know! Thank you!! #rlstrength #p1n @phaseonenutrition

Believe! #rlstrength #p1n #faith #believe @phaseonenutrition @ RL Strength & Conditioning

Another awesome Saturday with these people! Just the 6am group this morning due to NW Homecoming! We worked so hard we had the cops stop by to see if everyone was alright!!! Lol have a great weekend everyone!!! Phase1Nutrition

5th time benching since I tore the bicep in January. Hasn’t felt comfortable at all with a barbell unless it’s overhead of some kind. 295lbs plus 100lbs in band tension x 2 (supposed to be 3)..Ps don’t worry about the power belly vantage point #rlstrength #p1n #powerbelly #dblstuffedoreos @Phase1Nutrition

Hoodies are in! Some have already picked theirs up! If anyone is interested in a hoodie, shoot me a message and I’ll let you know what’s available as the pre-order people pick theirs up!!! Still have some koozies, hats , shirts and tanks left for those interested! Lastly, I’ve had many inquiries requesting training. 1 on 1 training is at max capacity right now unless you join a group, if not, online training is a great option to still get individualized programming in ...8 week, 10 week, or 12 week training cycles ! Shoot me a DM, text , or email At [email protected] Thanks again for all the continued support! @ RL Strength & Conditioning

#rlstrength #neverweaken #romans1221 #deuteronomy316 #phaseonenutrition @phaseonenutrition @ RL Strength & Conditioning

Starting to add in some band and chain work on everything again. 8 sets of 3 paired with 8 sets of 5 sumo speed pulls. We are using a low box to make sure we are squatting to parallel. #rlstrength #neverweaken #nohighsquats #movetheweight #phaseonenutrition Phase1Nutrition

Two great bootcamp this morning! Very fast and efficient!! Thank you everyone for the continued support! It really means a lot!! #rlstrength #neverweaken #phaseonenutrition @phaseonenutrition

Find a group that’s willing to challenge you every step of the way. Get stronger physically, mentally, and emotionally everyday ! #rlstrength #neverweaken #phaseonenutrition #grouptraining Phase1Nutrition

Awesome work today everyone! 3s company returned for the 6am bootcamp this morning with 21 different movements! 7am will return next bootcamp Have a great weekend everyone!! #rlstrength #neverweaken #phaseonenutrition #bootcamp @phaseonenutrition *** Hoodies will be ordered tomorrow! I will order a few extra sizes to choose from ! First come, first serve and only ordering once! Thanks again for all your support! @ RL Strength & Conditioning