Jacked Athlete Program
Performance Explored
This SIX Week Program is built specifically for the person that wants to get in great shape while still remaining athletic to either perform their job or life.
This program consists of SIX training days a week.
FOUR dedicated to strength, mobility and functional patterns. ONE specific day SPEED day ONE specific MOBILITY and Active Recovery Day
This program will not only challenge you physically but mentally to be the best version of yourself.
Check out a GLANCE at a sample weeks worth of training BELOW!
DID I MENTION? You have access to this program for an entire year to repeat as many times as you would like to!
A1
Adductor Rock to Hip Walk Out
1 x 8
A2
Hamstring to Ankle Rock
1 x 8
A3
Roll Down the Middle Reach
1 x 8
B1
Trap Bar Deadlift
3 x 8
B2
Kettlebell Swing
3 x 8
C1
Chin Ups
3 x 10
C2
Two Leg Posterior Bridge
3 x 3 @ 10
D1
TRX Row
3 x 12
D2
Hamstring Curl
3 x 8
D3
Hammer Dumbbell Curls
3 x 12
E
Aerobic Capacity
8 x 10 @ 40
A1
Shoulder Hovers
1 x 8
A2
Close Chain Straight Arm Shoulder Rotations
1 x 8
A3
Push-up to Pike
1 x 8
B1
Set up and Cues - A Deeper Dive into the Bench Press
3 x 8
B2
Depth Drop
3 x 6
C1
Incline Dumbbell Chest Press
3 x 12
C2
Dumbbell Split Squat
3 x 8
D1
Landmine Squat Press
3 x 10
D2
Knee and Ankle Emphasized ISO
3 x 20
E
Hollow Rock
3 x 15
A1
Plank
2 x 1
A2
Deadbug
2 x 8
B1
Feet Rock
2 x 15
B2
Pogos
2 x 15
C1
Forward Leg Swings
2 x 8
C2
Lateral Leg Swings
2 x 8
D1
Skips for sprints
2 x 20
D2
Side Pops for Sprints
2 x 20
D3
Reverse Reach Backs for Sprints
2 x 20
E
Walk Ins
6 x 30
A1
Facing Wall Hip Airplane
1 x 8
A2
Kneeling Banded Stick Rotation
1 x 8
A3
Close Chain Straight Arm Shoulder Rotations
1 x 8
B1
Birddog Dumbbell Row
3 x 8
B2
Kickstand Loaded Deadlift
3 x 8
C1
Contralateral Hang ISO
3 x 3 @ 5
C2
Suitcase Carry
3 x 30
D1
Focused Lat Pull Up
3 x 6
D2
Alternating Legs Posterior Bridge
3 x 6
E
Farmers Carry
6 x 30
A
Walking Through a Hip Warm up for Squats
1 x 1
B
Back Squat
3 x 8
C1
Landmine Lateral Squat
3 x 8
C2
Landmine Kneeling Press
3 x 8
D1
Seated Dumbbell Shoulder Press
3 x 12
D2
Goblet Squat
3 x 8
E1
Soleus Raise
3 x 8
E2
Dead Hang
3 x MAX
F
Bike
6 x 20 @ 40
A1
Feet Rock
2 x 15
A2
Shin Box Rotation
2 x 10
B1
Adductor Rock to Hip Walk Out
2 x 10
B2
Cat Camel
2 x 8
C
Hamstring to Ankle Rock
2 x 8
D
Walking Lunge with T-Spine Rotation
2 x 8
E1
Birddog
2 x 8
E2
Push-up to Pike
2 x 8
