Features
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Lower Warm Up JGF
1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side
B1
DB Reverse Lunge
3 x 8
B2
Split Squat Jump
3 x 4
B3
1 Leg Balance DB Hold
@ 0:30
Circuit
C
3 rounds 1 Leg Hinge Hold w/ DB Pass x8/side Jump Toss x8/side 180 Jump x4/side
Circuit
D
2 rounds Cross Plank Hold x30s/side 1 Side Loaded March x30s/side
Conditioning
A
Circuit
1 round of the following exercises Foam Roll Posterior Rotator x2min cap Reverse Lunge w/ Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10 Banded 1 Arm External Rotation x10/side
B1
American KB Swing
3 x 8
B2
Perfect Push Up
3 x MAX
C1
Trap Bar Deadlift
3 x 8 @ 105 lb
C2
Jump to Single Leg Land
3 x 4
C3
Med Ball Shot Put
3 x 4
C4
Anti-Extension Deadbug
3 x 8 @ 10 lb
Circuit
D
Leg Destroyer 3 Rounds Hamstring Curl on Ball xMAX reps 80% ROM Goblet Squats xAMRAP 30s (use more weight week to week or try to complete more reps)
Circuit
A
2 minutes of foam rolling in EACH of the following areas (Focus on the spots that need it the most) Glutes Quads Calves
Circuit
B
2 rounds of the following exercises. Do both rounds of each exercise before moving onto the next. Scorpion x30s hold Elevated Pigeon x30s/side 2 foot hops x15s 1 Arm Row Hold x15s (use light weight) Explosive Push Up x5
Conditioning
A
Bonus WU JGF
1 round Glute Bridge Both Legs x25 Reverse Lunge Reach x10/side Push Up Hold x30s for 2 reps Dynamic Lying W x10 Lying T x10
B1
Seated Chest Pass Rebound
B2
Lateral Jump
B3
Explosive Elevated Push Up
B4
Med Ball Slam
B5
Band Resisted Jumps
Conditioning
A
Bonus WU JGF
1 round Glute Bridge Both Legs x25 Reverse Lunge Reach x10/side Push Up Hold x30s for 2 reps Shoulder Slides x10 Lying T x10
Circuit
B
Each drill should be done for 15 meters Both Forwards and Backwards Butt Kicks High Knees Single Leg Butt Kicks Side Shuffles Carioca
Circuit
C
Each Sprint should be done for 15 meters Always walk back recovery 70% Speed x3 90% Speed x3 5m Side Shuffle Into Sprint x4/side
Circuit
D
3 rounds Rest 90s between rounds Sprint 10x10
E1
MB Side Toss
3 x 8
E2
MB Side to Side Slam
3 x 8
Conditioning
A
Lower Warm Up JGF
1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side
B1
Cable Rear Delt Flys
3 x 8
B2
Myagi’s
3 x 10
C1
Incline DB Bench Press
3 x 8
C2
Explosive Pushup
3 x 8
C3
Single Leg RDL
3 x 8
D1
Rotational Row
3 x 8
D2
Arnold Press
3 x 8
D3
KOT Split Squat on Box
3 x 8
D4
Side Plank w/ Elbow Drop
3 x 8
Circuit
E
ARM FARM 3 rounds of Max reps for each exercise. Do 1 warm up set of each for 10-15 reps and set it to a weight that you could get for 20 reps on the first set Cable Curls Chest Supported Lat Raise Tricep Pull Down
Conditioning
A
Lower Warm Up JGF
1 round of each exercise Glute Bridge 1 Leg x25/side Glute Bridge Both Legs x25 Lateral Plank Raise w/ Press x10/side Split Stance Airplane x10/side Reverse Lunge Rotate x10/side
Circuit
B
4 rounds Cardio x27calories (choose any piece of equipment. Bike, rower, skier, treadmill etc…) Push Up Hold x30s SS Hold w/ Rotation x30s