JJR Next Level Training & Fitness
Golf1 sessions per week
Must use App app to view and log training
Program Training
A
Trap Bar Deadlift
5, 5, 5, 8, 8 @ 50, 65, 75, 85, 85 %
B
Kettlebell Swings
2 x 10 @ 50 lb
C
DB Bulgarian Split Squat
3 x 8 @ 75, 75, 0 %
D
Single-Arm Cable Row
2 x 10 @ 50 lb
E
Incline DB Bench Press
3 x 8 @ 80 %
F
Active Dead Hang
@ 1:00, 0:30, 0:30
G
Kettlebell Farmers Carries
@ 60 lb
H
2-Hand Plate Squeezes
@ 25 lb
I
Kettlebell Wrist Curl
@ 20 lb
A
Weighted Pull Ups
3 x 8 @ 15 lb
B
Rotational Medicine Ball Throw (Down)
3 x 10 @ 10 lb
C
Kneeling Rotational Med-Ball Throw
4 x 10 @ 15 lb
D
Med Ball Throw - Push
4 x 8 @ 20 lb
E
Single Leg Bounds
4 x 10
F
Box Jump
3 x 10 @ 20
G
Bosu Ball Hack Squat
3 x 8 @ 40 lb
H
90/90 Hip Rotation
3 x 10
I
Open Books
4 x 10
J
Isometric External Band Hold
3 x 0:30 @ 50 lb
K
External Rotation at Cable
3 x 8 @ 20 lb
A
GHD Sit-Up
3 x 1:00
B
GHD Nordic Reverse Curl
3 x 10
C
SkiErg
3 x 1:00
D
RowErg
2 x 1:00
E
StairMaster
1 x 25:00
A
Low to High Chops
4 x 12 @ 30 lb
B
High to Low Chops
4 x 12 @ 40 lb
C
SledgeHammer - Pronation & Supination
4 x 8
D
Pallof Press
3 x 0:30 @ 40 lb
E
Rear-Delt Cable Fly
4 x 10 @ 40 lb
F
Single Arm Triceps Extension
4 x 8 @ 40 lb
G1
Rotational Medicine Ball Throw (Down)
4 x 10 @ 10 lb
G2
Broad Jump
4 x 3
H
Adduction Machine
3 x 12 @ 110 lb
I
Abduction Machine
3 x 12 @ 110 lb
A
Back Squat
5, 5, 5, 10, 10 @ 50, 60, 75, 75, 75 %
B
Pull-Up
3 x 15
C
Ab Roller
3 x 10
D
Weighted Plank Hold
2 x 1:30 @ 25 lb
E
Side Plank
4 x 1:00
F
SledgeHammer Holds
3 x 0:30
G1
DB Jump Squat
3 x 12 @ 20 lb
G2
Jump 180 and Land
3 x 10
