Jones Performance
Features
1 sessions per week
Must use App app to view and log training
Program Training
A
Biphasic Hip Flexor Stretch
1 x 1
B
Bird Dog
2 x 20
C
Banded Glute Bridge - Band
3 x 15
D
Tension Squat - BW
3 x 5
E
Assisted Hop to Jump
3 x 5
F
Front Box Squat - Barbell
4 x 5 @ 65 %
G
GHR
5 x 5
H
Alternating Posterior Anterior Lunge - Dumbbells
3 x 10
I
Single Leg Hip Thruster - Dumbbell
2 x 16
J
Swiss Ball Pallof
3 x 0:20
A
Biphasic Chest Stretch
1 x 1
B
Bow & Arrow
2 x 10
C1
Chest Up and Over
3 x 10
C2
Ts - Band
3 x 10
D
Pushup
3 x 5
E1
Stick Drop and Catch - Stick
6 x 5
E2
Hand Release Push Up - Band
6 x 2
F1
Bench Press - Dumbbell
3 x 12
F2
Seated Row - Cable
3 x 12
G
Single Arm Supported Row - Cable
3 x 30
H
Front Rack and Over Head Carry - Kettlebell
1 x 100
A
Walking WGS
3 x 10
B1
A March
3 x 10
B2
A Hop
3 x 10
C1
Assault Bike
2 x 0:50
C2
Rower
2 x 0:50
C3
6 in Consecutive Box Hops - Plyo Box
2 x 0:50
C4
Walk
2 x 10:00
A
Biphasic Adductor Rock Back
1 x 1
B1
Dead Bug
2 x 20
B2
Banded Glute Bridge - Band
3 x 15
B3
Short Copenhagen Plank
2 x 0:20
C
Deadlift - Kettlebell
3 x 5
D
Seated Box Jump - Plyo box
6 x 3
E
Deadlift - Hex Bar, Band
6 x 3 @ 40 %
F
Goblet Lateral Lunge - Kettlebell
3 x 16
G
Back Extension - Medball
2 x 20
H
Elevated Bridge Quick Rotation - Cable or Band
3 x 20
A
Biphasic Chest Stretch
1 x 1
B
Arm Bar - Full Rotation Kettlebell
3 x 10
C1
Reverse Fly - Dumbbell
2 x 20
C2
Scap Push Up
2 x 10
D
Pushup
3 x 5
E
Plyo Push Up
3 x 5
F
Floor Chest Press - Dumbbell
5 x 5 @ 7
G
Landmine Half Kneeling Single Arm Shoulder Press - Barbell
2 x 20
H
Pull Up
2 x 10
I
Rollback Triceps - Dumbbells
4 x 10
J
Chest Supported Reverse Fly - Dumbbells
3 x 15
