COACH JUICE
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Warm Up
I'm going to walk you through the warm up. So, click the video and follow along. Once you're feeling confident about the routine, feel free to just crush it without the video. Worlds Greatest 1x6ea Glute Sits 1x6ea Balancing Airplanes 1x6ea Iron Cross 1x6ea Scorpions 1x6ea Side to side lunge 1x6ea Hamstring sweeps 1x6ea Toy Soldier 1x6ea Split Squat + Twist 1x6ea
B
Seated Box Jump
4 x 4
C
Clean Pulls
4 x 5
D1
Donkey Calf Raise
4 x 10
D2
DB Split Squat
4 x 12
D3
45 deg Back Extension
4 x 20
E1
Poliquin Step Ups
3 x 20
E2
Hanging Garhammer
3 x 30
Prep
A
Upper Body Warm Up
Standing QL Stretch 1x8ea Worlds Greatest 1x6ea Band Distractions 1x30 Small Band Rotator Warm Up 2x10ea
B1
DB External Rotator on Knee
3 x 15
B2
DB Powell Raise
3 x 15
C1
Standing Braced - Single Arm DB Shoulder Press
4 x 11
C2
Close Grip Supinated Chin Ups
4 x 9
D1
JM Press Neck
4 x 12
D2
Standing Front + Later DB Shoulder Raise
4 x 12
Prep
A
Lower Body Warm Up
I'm going to walk you through the warm up. So, click the video and follow along. Once you're feeling confident about the routine, feel free to just crush it without the video. Worlds Greatest 1x6ea Glute Sits 1x6ea Balancing Airplanes 1x6ea Iron Cross 1x6ea Scorpions 1x6ea Side to side lunge 1x6ea Hamstring sweeps 1x6ea Toy Soldier 1x6ea Split Squat + Twist 1x6ea
B1
Cable Pancake (weighted stretch)
4 x 8
B2
L-Sit Iso Hold
4 x 40
B3
45deg QL Raise
4 x 12
C1
ISO Hamstring
3 x 30
C2
Sled Drag
3 x 60
D1
EZ Bar Wrist Extensions
3 x 25
D2
EZ Bar Wrist Flexion
3 x 25
Prep
A
Lower Body Warm Up
I'm going to walk you through the warm up. So, click the video and follow along. Once you're feeling confident about the routine, feel free to just crush it without the video. Worlds Greatest 1x6ea Glute Sits 1x6ea Balancing Airplanes 1x6ea Iron Cross 1x6ea Scorpions 1x6ea Side to side lunge 1x6ea Hamstring sweeps 1x6ea Toy Soldier 1x6ea Split Squat + Twist 1x6ea
B
Sled Push/Pull
4 x 10
C1
Seated Calf Raise
4 x 12
C2
Zombie Front Squat
4 x 8
C3
Single Leg Alternating Leg Curl
4 x 6
D1
Side Step Up
3 x 15
D2
Sumo RDL
3 x 12
D3
Cable Leg Raise level 1
3 x 12
Prep
A
Upper Body Warm Up
Standing QL Stretch 1x8ea Worlds Greatest 1x6ea Band Distractions 1x30 Small Band Rotator Warm Up 2x10ea
B1
Side lying DB Rotator
3 x 15
B2
Trap 3 Raise
3 x 15
C1
Low Incline (15 deg) DB Press
4 x 11
C2
Single Arm Seated Cable Row
4 x 11
D1
Incline DB Curls
3 x 12
D2
Bent Over SA Tricep Ext
3 x 12
D3
Neck ISO Holds
3 x 6
At Home Stretching
A
Stretching: Kneeling on toes x 1min Pidgeon x 2min ea Couch Stretch x 1:30min ea Adductor Butterfly stretch x 2min Seated Pancake x 2min Seated pike x 2min
