JT Health & Performance

Strength & Conditioning, Functional Training
Coach
COACH JT

Welcome to JTHP! This is a 4-day split program with 1 mobility/recovery day. Each day is focused on either mainly upper or mainly lower body. It's a relatively advanced program meant to provide a structure and progression for those who want to improve general strength, lean mass and overall fitness.

Features
1 sessions per week
Must use App app to view and log training
Program Training
$15
Get Phase 1: Build a Base
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Build Strength & Conditioning
Utilizing a variety of tools including barbells, kettlebells, dumbbells, bodyweight and resistance bands to improve muscular strength and endurance.
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Improve Mobility
Improve your overall flexibility by moving through a variety of mobility and stability movements to feel better in your body.
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Build Lean Muscle
Improve your overall body composition through a proper progressions that challenges every part of your body.
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Increase Athleticism
We all have certain qualities of athleticism such as agility, balance, endurance, and coordination. This program will allow you to create a good base of those qualities and continue to progress.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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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Sample Week
Week 1 of 6-week program
Monday
Lower Body 1

A1

Skip In-Place

2 x 0:30

A2

Cariocas

2 x 0:30

B1

Shin Box Switches

1 x 0:30

B2

Alternating Hip Openers

2 x 5

B3

Deadbugs

2 x 5

B4

Single Leg Hip Bridge Hold

2 x 5

C1

Front Squat or Goblet Squat

4 x 8 @ 5, 7, 7, 7

C2

Single Leg RDL (2DB)

3 x 12

C3

Deep Squat Hip Mobility

2 x 0:20

D1

ISO Split Squat KB Switches

2 x 0:20 @ 8

D2

Reverse Plank or Long-Lever Hip Bridge

2 x 10 @ 8

E

Loaded Marches

2 x 0:30 @ 9

Conditioning

F

Intervals: 8/20/40

Low Impact Machine of Choice: RPE 8/10 each round 8 Rounds :20 Work x :40 Rest - Rowing Machine - Assault Bike - Elliptical - Incline Sprints

G

5/10 Breathing

1 x 3:00

Tuesday
Upper Body 1

A1

Cat Cows

1 x 10

A2

90/90 T-Spine Rotations

1 x 5

A3

Plank Reach Through Turn

1 x 5

A4

Hand Release Push-Up

1 x 8

B1

1-1-2 DB Bench Press

4 x 8 @ 7

B2

Chest-Supported DB Row

3 x 12

B3

High Plank KB Drag

2 x 12

C1

3-PT Pull Up ISO Hold

3 x 05

C2

1-Arm Landmine Overhead Press

3 x 10

D1

Banded Push Ups

2 x MAX

D2

Inverted Row (Barbell)

2 x MAX

E

Foam Roll: T-Spine

1 x 1:00

Wednesday
(Optional) Active Rest

A1

RFE Quad/Hip Stretch

2 x 0:30

A2

Box Pigeon with Rotation

2 x 5

B1

Cat Cows

2 x 10

B2

90/90 T-Spine Rotations

2 x 5

C

Ab Rollout

3 x 6

D

Lateral Plank Rotations

3 x 6

E

Conditioning Options

1 x 15:00 @ 4

Thursday
Lower Body 2

A

Cardio Machine of Choice

1 x 5:00

B1

RFE Quad/Hip Stretch

1 x 0:45

B2

Bent Knee Hamstring Stretch

1 x 15

B3

Single Leg Hip Bridge Holds

1 x 10

C1

Barbell RDL

4 x 8

C2

FFE Split Squat (2DB)

3 x 10

D1

Barbell Hip Thrusts

3 x 10

D2

Suitcase March In-Place

2 x 0:30

(Optional) Conditioning

E

10min Airdyne

Perform 10 minutes for MAX cals. Option to use: - Rowing Machine

F

5/10 Breathing

1 x 3:00

Friday
Upper Body 2

A1

Hand Release Push-Up

1 x 8

A2

Plank Reach Through Turn

1 x 5

A3

90/90 T-Spine Rotations

1 x 5

A4

Cat Cows

1 x 10

B1

Lat Pulldown

4 x 10

B2

1-Arm Incline DB Bench Press

3 x 10

C1

1-Arm DB Row (Supported)

3 x 10

C2

1.5 Rep DB Bench Press

3 x 10

D1

Banded Tricep Pushdown

2 x 15

D2

Banded Bicep Curl

2 x 15

E1

Thoracic Extension on Foam Roller

1 x 1:00

E2

Foam Roll: T-Spine

1 x 1:00

Coach
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