Jake Carney S&C
Features
1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Glute Bridges 10 Hip Crossovers each way 10 Scorpions each way 10 Sumo Squats
B1
DB Bench Press
2 x 15
B2
Seated Cable Row
2 x 15
C1
DB Half Kneeling Press
2 x 15
C2
Lat Pulldown
2 x 15
D1
DB Bicep Curls
2 x 15
D2
Tricep Pushdown
2 x 15
A
Cardio
1 x 30:00
Warm Up
A
5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Glute Bridges 10 Hip Crossovers each way 10 Scorpions each way 10 Sumo Squats
B
Leg Press
2 x 15
C1
Seated Leg Curl
2 x 15
C2
Heels Elevated TRX Squat
2 x 15
D1
Single Leg Banded Brace
2 x 15
D2
Tall Kneeling Pallof Hold
2 x 0:30
D3
Dead Bugs
2 x 15
A
Cardio
1 x 30:00
Warm Up
A
5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Glute Bridges 10 Hip Crossovers each way 10 Scorpions each way 10 Sumo Squats
B1
Split Squat
2 x 10
B2
DB Lateral Raise
2 x 15
C1
Single Arm DB Rows
2 x 15
C2
Banded Tall Kneeling Hip Thrust
2 x 15
D1
Toe touches
2 x 15
D2
Face Pull
2 x 15
Jake Carney
I've been in Sports Performance and Fitness since 2007. My certifications include collegiate strength and conditioning, functional range conditioning, and corrective exercise. My greatest passion is helping people move better in their daily lives.
