THE FUNDEMENTALS.
JLL coaching
General Fitness, Bodybuilding, Plyometrics, Personal TrainingThe program that will enable you to feel confident and comfortable doing anything in the gym.
This program lays the foundation for a great fitness journey.
You will learn how to use and build your glutes like a pro, develop strong legs, learn new skills, develop power and build an upper body of the gods.
Abs will be hit. Glutes will will be developed. Chin ups completed.
This program is perfect for someone who has been going to the gym for a while but needs a bit more direction and guidance with how to program or complete exercises.
You will go from learning how to hinge effectively (building glutes) all the way up to starting to learn how to power clean (olympic lifting).
A1
SOLEUS BRIDGE (BILATERAL)
1 x 30 @ 8
A2
Foam roller hamstring bridge
1 x 30 @ 8
A3
Single arm farmers carry
2 x 7 @ 20
B1
Kickstand hinge isometric
3 x 1 @ 30
B2
Dumbbell floor press
3 x 10
C1
Dumbbell RDL
3 x 10
C2
Chest press machine
3 x 10
A1
Half kneeling rotational bias throw
2 x 10 @ 6.61 kg
A2
Split squat isometric (wall ref)
2 x 15 @ 30
B1
Goblet squat (Dumbbell)
2 x 10
B2
Chin up hold
2 x 20 @ 7, 8
C1
Lat pull down neutral grip
2 x 10
C2
Split squat w/dumbbells Wall reference
2 x 20
A
Cardio
A1
Double leg forward pogos
2 x 20
A2
Double leg pogos backwards
2 x 20
A3
Double leg pogos sideways
2 x 20
B1
Seated dumbbell shoulder press
2 x 15
B2
Lying hamstring curl
2 x 20
C1
Goblet squat (Dumbbell)
2 x 20
C2
Chest supported row
2 x 20
A1
Single arm farmers carry
2 x 20 @ 7
A2
Leg Lowering
2 x 10 @ 7
A3
Mini Plank clock
2 x 1
A1
DUMBBELL BICEP CURL
2 x 15
A2
Dumbbell skull crusher
2 x 15
B1
Close grip push up
2 x 10
B2
DUMBBELL ZOTTMAN BICEP CURL
2 x 10
A
Assault Bike
8 x 20
Jacob Lockhart Lister
10 plus years of training experience and a thirst for knowledge on how to make humans better at moving in a variety of ways drives the highest quality theoretical knowledge behind a fun and engaging program.
