Pure Graft FBC 1
ABC Programming - Coach Jimmi
Strength & Conditioning, Functional Fitness, General FitnessThis is for anyone serious about training. It will help stimulate growth in both strength and conditioning. Get ready to put in that Pure Graft.
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Breathing Exercises
2 x 0:30
A3
Groiner
2 x 5
A4
Push-Up
2 x 6
A5
Glute activation bridge
2 x 10
A6
Band Pull-Apart
2 x 10
A7
Seated Box Jump
3 x 4
B1
Back Squat
4 x 8
B2
DB Bench Press
4 x 6
B3
Romanian Deadlift (RDL)
4 x 8
B4
Pull-Up
4 x 6
C
Assault Bike
10 x 0:06 @ 8
D1
Breathing Exercises
2 x 5
D2
Couch Stretch (Hip Flexors)
1 x 0:30
D3
Pigeon Stretch
1 x 0:30
D4
Pec Stretch
1 x 0:30
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Hamstring Pullover Box Breathing
2 x 0:30
A3
Frog Squat
2 x 10
A4
Band Dislocates
2 x 1
A5
Banded Active Hamstring Raise
2 x 10
A6
Mini Banded Lateral Walks
2 x 10
A7
Broad Jump
3 x 4
B
Versaclimber
1 x 15:00
C1
DB Bicep Curls
5 x 12
C2
BB Cyclist Squat
5 x 18
D1
DB Tricep Extension
5 x 12
D2
Russian KB Swing
5 x 18
E1
Breathing Exercises
1 x 0:30
E2
Quad Stretch
1 x 0:30
E3
Kneeling Forearm Stretch
1 x 0:30
A
Bear Breathing
3 x 5
Conditioning
B
Cardiac Output 1
Cardiac Output - 15 to 20 minutes long - RPE 5 (Heart rate between 130-150 bpm) Non stop work, keep breathing throughout - not about hard about control. You can run / bike / row / ski / climb / battle rope / medball slams etc or a combination of all
C1
Concentric Only Deadlifts
2 x 2.3
C2
Push Ups
D1
Hip Hinge Breathing
2 x 5
D2
Couch Stretch (Hip Flexors)
1 x 0:30
D3
Pigeon Stretch
1 x 0:30
D4
Pec Stretch
1 x 0:30
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Breathing Exercises
2 x 0:30
A3
Groiner
2 x 5
A4
Push-Up
2 x 6
A5
Glute activation bridge
2 x 10
A6
Band Pull-Apart
2 x 10
A7
Seated Box Jump
3 x 4
B1
Bulgarian Split Squat Low Box
4 x 8
B2
Decline DB Bench Press
4 x 6
B3
Frog Stance Deadlifts
4 x 8
B4
1-Arm KB Row
4 x 6
C
Woodway Curve Sprinting
1 x 15:00 @ 6
D1
Breathing Exercises
2 x 5
D2
Couch Stretch (Hip Flexors)
1 x 0:30
D3
Pigeon Stretch
1 x 0:30
D4
Pec Stretch
1 x 0:30
A1
Foam Roll - Full Body
1 x 10 @ 3:00
A2
Hamstring Pullover Box Breathing
2 x 0:30
A3
Frog Squat
2 x 10
A4
Band Dislocates
2 x 1
A5
Banded Active Hamstring Raise
2 x 10
A6
Mini Banded Lateral Walks
2 x 10
A7
Broad Jump
3 x 4
B
Double Leg Bounds
1 x 0:10
C1
DB Arnold Press
5 x 12
C2
Copenhagen Holds
5 x 0:30
D1
DB Front Raise
5 x 12
D2
Front Plank on Elbows
5 x 0:30
E1
Breathing Exercises
1 x 0:30
E2
Quad Stretch
1 x 0:30
E3
Kneeling Forearm Stretch
1 x 0:30
Jimmi Wyatt
Strength and Conditioning Coach Hyrox / Deka Athlete Ex-Footballer 2x Pen Y Fan SAS Fandance Competitor
Hit me up on Instagram @coachjimmi for any questions you may have
Get Pure Graft FBC 1
Bernard S
PT Client
Verified Athlete"He knows me and he knows what works"
Ingy B
PT Client
Verified Athlete"Started with Jim years ago and we went from general weight loss goals to performance goals and I've loved training ever since"
Michal V
PT Client
Verified Athlete"Still work with him to this day!"
