JJR Next Level Training & Fitness
5 sessions per week
Must use App app to view and log training
Team Training
A1
Band Good Morning
2 x 10
A2
Walking Lunges
2 x 12
A3
Air Squat
2 x 12
B
Back Squat
6, 4, 4, 7, 7, 7, 7 @ 50, 60, 70, 75, 75, 75, 75 %
C1
DB Reverse Lunge
3 x 14
C2
Chin-Up
3 x 8
D1
Romanian Deadlift (RDL)
8, 8, 6, 6
D2
DB Squat Jumps
3 x 10
E1
AB Roll Out
3 x 12
E2
DB Russian Twist
3 x 20
F
Static Stretch
1 x 5:00
A1
Band Pull-Apart
2 x 12
A2
Plate Front Raise
2 x 12
A3
Push-Up
2 x 10
B
Bench Press
6, 4, 4, 7, 7, 7 @ 50, 60, 70, 75, 75, 75 %
C1
Feet Elevated Inverted Row
3 x 12
C2
S/A DB Shoulder Press
3 x 10
D1
Incline DB Squeeze Chest Press
3 x 12
D2
Band Tricep Push Down
3 x MAX
E1
Seated DB Curls
12, 10, 8
E2
GHD Sit-Up
3 x 15
F
Static Stretch
1 x 5:00
Prep
A
Dynamic Warm Up
Dynamic Warm Up: 10 Yard Knee Pulls 10 Yard Quad Pulls 10 Yard Alt. Hamstring Walk 10 Yard Frankenstein March 10 Yard Lateral Lunges 10 Yard High Knees 10 Yard Butt Kicks 20 Yard Shuffle (10 yards down and back) 10 Yard Take Off
B1
Air Squat
2 x 12
B2
Band Pull-Apart
2 x 15
C
Jump Rope
2 x 100
D
Hang Clean High Pull
4 x 5
E
Power Clean
4, 4, 3, 3 @ 70, 70, 75, 75 %
F1
Strict Press
8, 8, 6, 6
F2
DB Snatch
3 x 6
G1
Tank Push
3 x 30
G2
American KB Swing
3 x 12
H
Plate Overhead Sit Ups
3 x 15
I
Static Stretch
1 x 5:00
Warm Up
A
Dynamic Warm Up
Dynamic Warm Up: 10 Yard Knee Pulls 10 Yard Quad Pulls 10 Yard Alt. Hamstring Walk 10 Yard Frankenstein March 10 Yard Lateral Lunges 10 Yard High Knees 10 Yard Butt Kicks 20 Yard Shuffle (10 yards down and back) 10 Yard Take Off
B1
Air Squat
2 x 10
B2
Lateral Lunge
2 x 10
B3
Deadlift
2 x 5 @ 55, 65 %
C
Deadlift
6, 4, 4, 7, 7, 7 @ 50, 60, 70, 75, 75, 75 %
D1
Landmine Squat to Press
3 x 10
D2
Seated Band Hamstring Curl
3 x 15
E1
Front Foot Elevated Split Squat
3 x 16
E2
Glute-Ham Raise
3 x 10
F
Side Plank
3 x 0:40
G
Static Stretch
1 x 5:00
Conditioning
A
Dynamic Warm Up
Dynamic Warm Up: 10 Yard Knee Pulls 10 Yard Quad Pulls 10 Yard Alt. Hamstring Walk 10 Yard Frankenstein March 10 Yard Lateral Lunges 10 Yard High Knees 10 Yard Butt Kicks 20 Yard Shuffle (10 yards down and back) 10 Yard Take Off
B1
Hand Release Push-Up
2 x 12
B2
Band Pull-Apart
2 x 15
B3
Incline Bench Press
2 x 5 @ 50 %
C
Incline Bench Press
6, 4, 4, 7, 7, 7 @ 50, 60, 70, 75, 75, 75 %
D1
One-Arm DB Bench Press
3 x 10
D2
KB Gorilla Row
3 x 16
E1
Push Jerk
3 x 6
E2
Single Arm Farmer Walk
3 x 40
F
Hanging Knee Raise
3 x 15
G
Static Stretch
1 x 5:00
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Athlete Performance SAQ
Athlete Performance SAQ
Athlete Performance SAQ
