Jake Carney S&C

Coach
Jake Carney

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

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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Carney Warm Up

5-10 min of light cardio (bike/jog/row) 10 Hip Crossovers each way 10 Dead Bugs each way 10 Plank to Downward Dogs 15 Sumo Squats 10 Reverse Lunges w/ a Twist each way

B1

Back Squat

10, 8, 5 @ 50, 60, 70 %

B2

Lateral Ankle Jumps

3 x 6

C1

Back Squat

4 x 5 @ 75 %

C2

Chicken Wing

3 x 15

D1

Hand Supported SL RDL

3 x 10

D2

2-Legged Banded Brace

3 x 15

E1

DB Lateral Raise

3 x 15

E2

Cable Pull Apart

3 x 15

Monday
Week 1 Day 2

Circuit

A

The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 2 min Work (hard, but doable pace) 1 min Rest (stand in place or at most a MUCH slower pace) x6 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.

Tuesday
Week 1 Day 3

Prep

A

Carney Warm Up

5-10 min of light cardio (bike/jog/row) 10 Hip Crossovers each way 10 Dead Bugs each way 10 Plank to Downward Dogs 15 Sumo Squats 10 Reverse Lunges w/ a Twist each way

B

Bench Press

10, 8, 5 @ 50, 60, 70 %

C1

Bench Press

4 x 5 @ 75 %

C2

DB Reverse Lunge

3 x 8

D1

Half Kneeling Pallof Press

3 x 20

D2

Meadows Row

2 x 20

E1

Hammer Curl

3 x 12

E2

Single Arm French Press

3 x 15

Wednesday
Week 1 Day 4

Circuit

A

The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 2 min Work (hard, but doable pace) 1 min Rest (stand in place or at most a MUCH slower pace) x6 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.

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 Single Leg Glute Bridges 10 Hip Crossovers each way 10 Leg Lowers 10 Lunge and Twist each leg

B1

Box Landing

4 x 3

B2

RDL

10, 8, 5 @ 50, 60, 70 %

C1

RDL

4 x 5 @ 75 %

C2

BB Military Press

10, 8, 5 @ 50, 60, 70 %

D1

BB Military Press

4 x 5 @ 75 %

D2

Hollow Holds

3 x 0:20

E1

Close Grip Bench Press

3 x 10

E2

Neutral Grip Pull Downs

3 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 3