Superfly Performance
Combat Sports, Jiu Jitsu
Coach
Adrian Jourdan
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Safety Bar Squat
4 x 6
B
Pull Up
4 x 6
C
Bulgarian Split Squat (Double Dumbbell Farmer Hold)
3 x 8
D
Single Arm Dumbbell Row (Supported)
3 x 10
E
Adductor Plank (Shin)
3 x 30
F
Farmer Carry (Single Arm)
3 x 40
Tuesday
Week 1 Day 3
A
RDL
4 x 8
B
Bench Press (Double Dumbbell)
4 x 8
C
T-Bar Row
3 x 10
D
Front Foot Elevated Split Squat
3 x 8
E
6 Way Neck Plank
3 x 20
F
Plate Pinch Grip Hold
3 x MAX
Thursday
Week 1 Day 5
A
Knee Jump to Vertical Jump
3 x 5
B
Hamstring Curl (Rower)
3 x 6
C
Landmine Press (Half Kneeling)
3 x 8
D
Lateral Lunge (Goblet)
3 x 8
E
Pallof Press (Standing)
3 x 10
F
Deadbug
3 x 12
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