Jake Carney S&C

Coach
Jake Carney

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

sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

A

Cardio

1 x 30:00

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

A

Cardio

1 x 30:00

Thursday
Week 1 Day 5

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

Coach
coach-avatar 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.

Knock The Rust Off Level 1