JP TEAM (Strength Forge 5)
Jones Performance
This 6-week strength and conditioning program is designed to enhance strength, improve body composition, and maintain athleticism. It includes five training sessions per week, comprising two lower body days, two upper body days, and one conditioning day. Each workout focuses on compound movements, supplemented by accessory exercises to ensure balanced development and prevent injury.
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
Redford Jones
I am a Pain Free Performance Specialist that uses the idea of training like an athlete whether you're someone that still plays sports/pick up games or just wants to be in shape and look good feel good. I received my bachelors in Exercise and Sport Science in 2017 from the University of Tulsa. I have now coached hundreds of clients ranging from the most elite athletes to the weekend warrior.
