TJFitzness
The purpose of this program is to help those who may have limited access to gym equipment but still want to train for athleticism. I believe this is great program to introduce you back into exercise after a long lay off, wanting to increase cardiovascular endurance and build relative strength.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Squat Jump-BW
4 x 5
A2
Front Squat
4 x 6
B
6 Inch Hold
2 x 30
C
Superman
2 x 15
D
Bird Dog
3 x 10
E
Dead Bug
3 x 10
F
Walking Lunges
3 x 10
G
Glute Bridges
3 x 15
H
Hamstring Curl on Slides
3 x 10
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
Crunch Oblique
2 x 25
I
Pullover
3 x 30
J
Hip Thrust - Bodyweight
3 x 30
A
Pigeon Stretch
3 x 30
B
Kneeling Hip Flexor Stretch
3 x 10
C
Hamstring Rope Stretch
3 x 30
D
Thoracic Extension on Foam Roller
3 x 10
E
Calf Stretch
3 x 30
F
Thoracic Spine Mobility - Lax Ball
2 x 12
G
Doorway Stretch - Chest
3 x 30
H
1-mile Run
A
Combo Team Dynamic Warm Up
B
PNF Stretch
C1
Broad Jump
2 x 10
C2
Lateral Hurdle Jump
2 x 10
C3
Alternate Bounding for Height
2 x 10
C4
Speed Skaters
2 x 10
D
Sprint
1 x 6 @ 20
E
4-Corner
1 x 2
F
5 Cone - Attack & Retreat
1 x 2
G
100yd Sprint Ladder
1 x 1
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
Tj Fitzpatrick
Hey Guys! My name is TJ Fitzpatrick I am a Fitness Professional with a passion for helping others achieve their goals. I am currently in undergrad for a BS in Kinesiology: -strength & conditioning -golf fitness -TPI L1 & F2 Certified
