JGA Performance
1 sessions per week
Must use App app to view and log training
Program Training
A
90-90 Flow
1 x 8
B
Figure four flow
1 x 8
C
Adductor/Thoracic Extensions
1 x 12
D
1/2 Kneel Hip Flexor Stretch
1 x 0:30
E1
Glute Med Side Plank
1 x 0:30
E2
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
DB Push Press
3 x 5
G2
B Stance Single Leg RDL
3 x 12
H
Trap Bar Deadlift
3 x 5
I1
Chest Supported DB Row
3 x 8
I2
Deficit Push up
3 x 12
J
Rear foot elevated split squats
3 x 8
K
Kettlebell Deadbug
3 x 16
L
Legs up the wall
1 x 3:00
A
Jump Rope
4 x 0:30
B1
KB Alternating Drop Lunges
3 x 12
B2
Med Ball Lateral hops
3 x 12
B3
Medicine ball rotational slam
3 x 6
C
Airdyne
5 x 0:20
D
Legs up the wall
1 x 3:00
A
90-90 Flow
1 x 8
B
Figure four flow
1 x 10
C
Adductor/Thoracic Extensions
D
1/2 Kneel Hip Flexor Stretch
1 x 0:30
E1
Band Over and Back
2 x 15
E2
Glute Med Side Plank
1 x 0:30
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
I1
Front Foot Elevated Split Squat
3 x 8
I2
DB Z Press
3 x 8
J
Heel elevated goblet squat
3 x 15
K
Pull up bar active hang
3 x 0:30
L
Legs up the wall
1 x 3:00
A1
Plank rotation to single arm extension
2 x 8
A2
Figure four flow
2 x 8
A3
Glute Kickstands
2 x 8
A4
Supported hip airplane
2 x 8
B
Jog
1 x 0:30
C
1-mile Run
2 x 1
A
90-90 Flow
1 x 8
B
Adductor/Thoracic Extensions
1 x 12
C
Figure four flow
1 x 8
D
1/2 Kneel Hip Flexor Stretch
1 x 0:30
E1
Glute Med Side Plank
1 x 0:30
E2
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
K1
DB Split Squat ISO holds
2 x 0:45
K2
Copenhagen Plank
2 x 0:20
L
Legs up the wall
1 x 3:00
A
Jump Rope
4 x 0:30
B
Shoulder CARS
1 x 12
C
Glute Mobilization
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
E3
Single Leg Calf Raises
3 x 8
F1
Incline Bench Seated DB Curls
3 x 12
F2
Tricep Rollbacks
2 x 12
F3
Smith machine Standing calf raise
2 x 15
G1
Dumbbell Lateral Raises
2 x 15
G2
Incline bench rear delt flyes
2 x 15
