Jacob Banegas-BUILT
Strength & ConditioningThis program is NOT FOR THE FAINT OF HEART. It is challenging, tough, and pushes you not only physically but mentally .
It was designed for 2 reason, breaking strength plateaus while gaining more range of motion and feeling healthier in our shoulders, knees, and hips. This will challenge you, and it is a program that may take longer than 12 weeks. That is okay, find where you start and your progress if you stick with it will be tremendous.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Waiter Carries
2 x 20 @ 2
A2
Split Squat Windmill
2 x 15
A3
Quadruped T-Spine Reach and Rotation
2 x 15
A4
Banded Pullaparts
2 x 15
A5
Prone Y-Raise W/ Hold
2 x 20
B1
Dips
3 x 12
B2
Pull-Ups ( Assisted if needed)
3 x 10
C1
1-Arm DB Row
3 x 12 @ 30 %
C2
Weighted Pushup
3 x 12 @ 12.5 %
D1
Incline Y-Raise
3 x 15
D2
Powell Raises
3 x 15
D3
DB External Rotations
STRETCH
E
2 Sets of each Stretch- Passive Dead Hang x15sec. TRX Lat Stretch & Release x1min ea. side Prayer Stretchx1min Seated Trap Stretch x1min ea. side Y-Pec Stretch x1min ea. side
A1
Reverse Treadmill Walk
1 x 6:00
A2
Hamstring Scoop Walks
2 x 12
A3
Half Kneeling Hip Flexor Pulse
2 x 8
A4
90/90 Hip Flow
2 x 8
A5
Calf Raise & Tibialis Raise
3 x 25
B1
Goblet Squat (Heels Elevated)
3 x 15 @ 35 %
B2
Eccentric Focused Nordic Curls
3 x 10
C1
Reverse Step-Downs
3 x 15 @ 25 %
C2
Seated Goodmorning
3 x 12 @ 25 %
D1
Split Stance QL Dip
2 x 15
D2
S.L. Hip Thrust
3 x 15
D3
S.L. L-Sit
@ 0:25
Lower Body Stretch
E
2 Sets each Stretch - Figure 4 x1min ea Pancake Stretch x1min S.L. Butterfly x 1min ea. Couch Stretch x45sec ea. Bretzel Stretch x45sec ea. Forward Fold x1min
A1
Waiter Carries
2 x 20 @ 2
A2
Split Squat Windmill
2 x 15
A3
Quadruped T-Spine Reach and Rotation
2 x 15
A4
Banded Pullaparts
2 x 15
A5
Prone Y-Raise W/ Hold
2 x 20
B1
DB Bench
3 x 15 @ 35 %
B2
Incline DB Row
3 x 15
C1
BTN Push Press
3 x 12 @ 35 %
C2
DB Pullovers
3 x 12 @ 25 %
D1
Incline Y-Raise
3 x 15
D2
Powell Raises
3 x 15
D3
DB External Rotations
3 x 15
STRETCH
E
2 Sets of each Stretch- Passive Dead Hang x15sec. TRX Lat Stretch & Release x1min ea. side Prayer Stretchx1min Seated Trap Stretch x1min ea. side Y-Pec Stretch x1min ea. side
A1
Groin Rockers
2 x 15
A2
Kang Squat
2 x 15
A3
Assisted Cossack Squats
2 x 10
A4
Squat W/ Thoracic Rotation
2 x 10
B1
Wall Assisted Sissy Squats
3 x 15 @ 20
B2
Conventional Deadlifts
3 x 8 @ 70 %
C1
DB Split Squats
3 x 12 @ 25 %
C2
RDL's
3 x 15 @ 55 %
D1
Ab Rollouts
2 x 15
D2
S.L. Calf Raises
2 x 15 @ 25 %
Lower Body Stretch
E
2 Sets each Stretch - Figure 4 x1min ea Pancake Stretch x1min S.L. Butterfly x 1min ea. Couch Stretch x45sec ea. Bretzel Stretch x45sec ea. Forward Fold x1min
