Sports Specific Coaching

Coach
Jon Brienesse

Features
1 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Squat Jump-BW

6 x 3

B

6 Inch Hold

2 x 30

C

Deadlift Sumo

4 x 5

D

Aquaman Holds

2 x 30

E

Push Up Crocodile

3 x 10

F

Crunch

2 x 25

G

Rear Foot Elevated Split Squat

3 x 30

H

Bicycle Crunch

2 x 25

I

Pull Up

3 x 30

J

Partner-Resisted Leg Curl

3 x 30

Monday
Week 1 Day 2

A1

Partner Stretching Routine

1 x 10:00

A2

5 Combo Move Warm Up

1 x 5:00

B1

Burpee

2 x MAX @ 60

B2

Squat Jumps

2 x 10

B3

Tuck Jumps

2 x 10

B4

Split Squat Jumps

2 x 10

C

Sprint

1 x 6 @ 15

D

5 Cone-Tri Shuffle

1 x 2

E

5 Cone - 360

1 x 2

F

300's

1 x 3 @ 300

Tuesday
Week 1 Day 3

A

Air Squat

3, 3, 3, 3, 3, MAX

B

Dead Bug

2 x 12

C

DB Military Press

4 x 10

D

Back Extension w/ ball

2 x 12

E

Split Squat Jumps

3 x 10

F

Jack Knife

2 x 12

G

Lunges (Walking)

3 x 30

H

Oblique Side Crunch

2 x 25

I

Pullover

3 x 30

J

Hip Thrust - Bodyweight

3 x 30

Wednesday
Week 1 Day 2

A

Partner Stretching Routine

1 x 10:00

B

5 Combo Move Warm Up

1 x 5:00

C1

Broad Jump

2 x 10

C2

Lateral Hurdle Jump

2 x 10

C3

Single Leg Bounds

2 x 10

C4

Speed Skater - Stationary

2 x 10

D

Sprint

1 x 6 @ 20

E

5 Cone-Perimeter

1 x 2

F

5 Cone - Attack & Retreat

1 x 2

G

100yd Sprint Ladder

1 x 1

Thursday
Week 1 Day 5

A

Push Up

3, 3, 3, 3, 3, MAX

B

Flutter Kicks

2 x 30

C

Broad Jump

4 x 5

D

Scorpion

2 x 12

E

Step-Ups

3 x 10

F

Knees To Chest

2 x 25

G

Lateral Lunge

3 x 30

H

Heel Taps

2 x 12

I

Bent Over Row

3 x 30

J

Good Morning

3 x 30

Bodyweight Basic @ Home