JGA Performance
Training like an athlete isn’t about chasing trophies or highlight reels — it’s about training for longevity and resilience. It’s about being ready for everything life throws at you.
Whether you’re a parent keeping up with your kids, a construction worker grinding through long days, an entrepreneur managing endless stress, or a weekend warrior who refuses to slow down — your body is the foundation that supports it all.
Somewhere along the way, we lost sight of that.
We’ve normalized being out of shape, exhausted, and unhealthy. Obesity rates have skyrocketed, and men’s testosterone levels have fallen so drastically that the “normal” range has been lowered to match.
This is your call to action — to reclaim your strength, rebuild your confidence, and take back ownership of your body. This isn’t about quick fixes or gimmicks. It’s about becoming the kind of person who can handle whatever life demands — stronger, sharper, and more capable every single day.
1 sessions per week
Must use App app to view and log training
Program Training
A
Jog
1 x 400
B
Wall Drive
2 x 10
C
Straight leg bound
2 x 20
D
A Skip
2 x 20
E
B Skip
2 x 20
F
Falling Start
4 x 10
G
Acceleration run
4 x 20
H
Walk
1 x 10:00
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
C
Foam Roller Hamstring Bridge March
1 x 12
D
Supported hip airplane
1 x 8
E
Lateral Band Walk
1 x 10
F1
Donkey calf raise/sissy squat
1 x 15
F2
KB Swing
3 x 10
F3
Sprinter Jump
3 x 3
G1
Heel Elevated Squat
3 x 5
G2
Rocker Box Jump
3 x 5
H
Heel Elevated Squat
1 x MAX
I1
Barbell Glute Bridge
3 x 8
I2
Front foot elevated split squat
3 x 12
J
Slider Leg curl
3 x 12
K1
Ab Rollout
3 x 12
K2
Short Split Squats
3 x 12
K3
Seated Calf Raise
3 x 12
L
Legs up the wall
1 x 5:00
A
Foam Roller Thoracic Extensions
1 x 15
B
Adductor/Thoracic Extensions
1 x 12
C
Shoulder CARS
1 x 12
D
Band pull apart
1 x 20
E1
Inverted Rows
2 x 8
E2
Banded Push up
2 x 5
F1
Bent over medicine ball chest pass
3 x 5
F2
Medicine ball rotational slam
3 x 6
G1
Barbell Bench Press
3 x 5
G2
Hands Elevated Plyo Push ups
H
Barbell Bench Press
1 x MAX
I1
Medium Grip Pull up
3 x 8
I2
Single DB Push Press
3 x 6
J1
1/2 Kneeling cable row
3 x 12
J2
Tricep Overhead Extensions
3 x 12
J3
Dumbbell Lateral Raises
3 x 12
J4
DB Hammer Curls
K
Legs up the wall
1 x 5:00
A
Jog
1 x 5:00
B
Intervals
4 x 0:30
C
Steady State Cardio
1 x 8:00
D
Walk
1 x 5:00
A
90-90 Circuit
1 x 8
B
Adductor/Thoracic Extensions
C
Foam Roller Hamstring Bridge March
1 x 12
D
Supported hip airplane
1 x 8
E
Lateral Band Walk
1 x 10
F
Donkey calf raise/sissy squat
1 x 12
G
Depth jump to box jump
3 x 5
H
Single Dumbbell Lateral Split Squat
3 x 8
I
Trap bar High pull
3 x 3
J1
Trap Bar Deadlift
3 x 5
J2
Broad Jump
3 x 1
K
Trap Bar Deadlift
1 x MAX
L
Rear foot elevated split squats
3 x 8
M1
Sissy squats
3 x 12
M2
Bent Knee Hip Extension
3 x 12
N1
Smith machine Standing calf raise
3 x 10
N2
Copenhagen Plank
3 x 0:30
N3
Hanging Leg Raise
3 x 8
O
Legs up the wall
1 x 5:00
A
Foam Roller Thoracic Extensions
1 x 15
B
Adductor/Thoracic Extensions
1 x 12
C
Shoulder CARS
1 x 12
D
Band pull apart
1 x 20
E
Inverted Rows
2 x 8
F
Banded Push up
2 x 8
G1
Alternating Incline DB Press
3 x 8
G2
Lat Pulldown
3 x 12
H
Single Arm DB Row
3 x 8
I
Deficit Push up
8, 10, 12
J1
DB Push Press
3 x 6
J2
1/2 Kneeling wood chopper
3 x 8
