JGA Performance
Basketball, Volleyball, Football , General Fitness, Wrestling, Hockey, Track & Field, Functional Fitness, Functional Training1 sessions per week
Must use App app to view and log training
Program Training
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
1 x 12
C
1/2 Kneel Hip Flexor Stretch
1 x 0:30
D
Glute Med Side Plank
2 x 0:20
E
Band Over and Back
2 x 15
F1
Inverted Rows
2 x 5
F2
Alternating Reverse Cursty Lunge
2 x 12
F3
Medicine ball rotational slam
2 x 6
F4
Hands Elevated Plyo Push ups
2 x 5
G1
Single DB Push Press
3 x 5
G2
B Stance Single Leg RDL
3 x 12
H
Trap Bar Deadlift
3 x 5
I
Rear foot elevated split squats
3 x 8
J1
Chest Supported DB Row
3 x 8-12
J2
Deficit Push up
3 x 12
K
Kettlebell Deadbug
3 x 16
L
Legs up the wall
1 x 3:00
A
Jump Rope
4 x 0:30
B
Jog
1 x 5:00
C
Intervals
4 x 0:30
D
Legs up the wall
1 x 3:00
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
C
1/2 Kneel Hip Flexor Stretch
1 x 0:30
D
Glute Med Side Plank
1 x 0:30
E
Band Over and Back
2 x 15
F1
Alternating Reverse Cursty Lunge
2 x 12
F2
Inverted Rows
3 x 5
F3
Medicine ball rotational slam
3 x 6
G1
Sym. Stance DB Rows
3 x 12
G2
Bent knee hip extensions
3 x 12
H
Barbell Bench Press
3 x 5
I
Heel elevated goblet squat
3 x 15
J1
Front Foot Elevated Split Squat
3 x 8
J2
DB Z Press
3 x 8
K
Pull up bar active hang
3 x 0:30
L
Legs up the wall
1 x 3:00
A1
Glute Kickstands
2 x 8
A2
Supported hip airplane
2 x 8
B
Jog
1 x 2:00
C
Endurance run
2 x 1
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
1 x 12
C
1/2 Kneel Hip Flexor Stretch
1 x 0:30
D
Glute Med Side Plank
2 x 0:20
E
Band Over and Back
1 x 15
F1
Inverted Rows
2 x 8
F2
Alternating Reverse Cursty Lunge
2 x 12
F3
Medicine ball rotational slam
2 x 6
F4
Hands Elevated Plyo Push ups
2 x 5
G
Slider Leg curl
3 x 12
H
Heel Elevated Squat
3 x 5
I
Barbell Romanian Deadlift
3 x 6
J1
Lat Pulldown
3 x 12
J2
Incline DB Press
3 x 12
K
DB Split Squat ISO holds
2 x 0:30
L1
Copenhagen Plank
2 x 0:20
L2
1/2 Kneeling wood chopper
M
Legs up the wall
1 x 3:00
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
1 x 12
C
Glute Kickstands
1 x 10
D
Band Over and Back
1 x 20
E1
Alternating DB Curls
3 x 24
E2
Tricep Rope Pressdowns
3 x 12
F1
Incline Bench Seated DB Curls
3 x 12
F2
Tricep Rollbacks
2 x 12
G
Single Leg Calf Raises
3 x 8
H
Smith machine Standing calf raise
2 x 15
I1
Plank KB Drags
2 x 12-20
I2
1/2 kneeling side bends
2 x 12
J
Ab Rollout
3 x 8-1
