JUCA Mobility & Strength: Training by Juan Perez in TrainHeroic

JUCA Mobility & Strength

JUCA Elite Performance

Basketball, Football , Soccer, Volleyball, Wrestling, Youth Sports, Custom Programming, Combat Sports, Multi-sport, Swimming, Baseball , Track & Field, General Fitness
Coach
Juan Perez

Two things that never go out of style? Mobility and strength. You've been saying you need to work on your mobility for years now, and it always seems to get pushed to the last minute of training. Well with this program, you've got your bases covered. JUCA Mobility & Strength is designed to last 20-30 minutes and can be done in conjunction with any other program. The first 5 days are focused on general movement patterns with full range and moderate weight, while the last day is focused on recovery and mobility.

You can do this program as it is layed out, or you can sprinkle in movements from the focused mobility day throughout the week to encourage further adaptation.

Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbell or Kettlebell, Plates, chin up bar
Recommended
Bands and a foam roller, trap/ hex bar
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Goblet Squat

3 x 5

A2

Stir the Pot

3 x 10

B1

Chin Ups

3 x 4

B2

Half Kneeling DB Press

3 x 8

C1

DB Kickstand RDL

2 x 8

C2

Calf Raise

2 x 15

Monday
Week 1 Day 2

A1

BB Glute Bridge

2 x 10

A2

Alt. Hanging Knee Raises

2 x 10

B1

Psoas March

2 x 10

B2

Band External Rotations

2 x 10

C1

DB Shrug

2 x 10

C2

Lateral Lunge

2 x 8

Tuesday
Week 1 Day 3

A1

Incline DB Bench

3 x 5

A2

Suitcase Carry

3 x 20

B1

Single Arm DB Row

3 x 8

B2

Goblet Step Up

3 x 8

C1

Banded Hamstring Curl

2 x 8

C2

Alt. DB Curl

2 x 8

Wednesday
Week 1 Day 4

A1

DB Split Squat

2 x 10

A2

Pallof Press

2 x 10

B1

SL Glute Bridge

2 x 10

B2

Half Kneeling Medball Chop

2 x 10

C1

Curl to Press

2 x 10

C2

DB Shoulder Combo

2 x 12

Thursday
Week 1 Day 5

A1

Trap Bar Deadlift

3 x 5

A2

PB Rollouts

3 x 12

B1

Alt. Medball Push Up

3 x 8

B2

Goblet Single Leg Squat to Bench

3 x 8

C1

Bent Over Y's, T's, W's

3 x 3

C2

Partner Nordic Hamstring Curl

2 x 4

Friday
Week 1 Day 6

A

Quadruped T-Spine

3 x 5

B

90/90 Sit with Lean

3 x 3

C

Split Stance Calf Mob

3 x 10

D

Shoulder Rotations

3 x 10

E

Plank Pull w/Rotation

3 x 10

Coach
coach-avatar Juan Perez

With over 7 years in the field in Division I College, Private Sector, and Military, Coach Juan knows performance. His passion, enthusiasm, and knowledge are unparalleled and with your dedication any goal is possible

The Proof
verified-athlete-avatar Tim Farrell

Corporate Athlete

Verified Athlete

"JuanCarlos has been a trainer for me during the pandemic. A lot of the work has been around using TRX which fortunately I have at home. he is very professional but also very personable. Easy to get along with and he really focuses on the need of the client. I love working with him."

JUCA Mobility & Strength