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JL PER4MANCE
Strength & Conditioning, Obstacle Course Racing, General Fitness, Functional FitnessAt the heart of our mission is the unwavering commitment to preparing the AM/Athlete physically and mentally for the days challenges. The AthletePrime series is a comprehensive program designed exclusively for the individual with the discipline to achieve maximum results with minimal time. This program embodies the mindset and qualities that define these exceptional individuals.
1. Build strength and smash plateaus: The conjugate approach to strength training reduces your exposure to overuse injuries by rotating the primary lift each week while maintaining the movement pattern. This method promotes high intensity training at each session while reducing the overall wear and tear on the body.
2. Say good bye to monotony: Each week will bring new lifts as you progress through the 12 week block. We keep you on your toes and looking froward to hitting the gym with the notion of hitting a new PR each week.
3. Structured for the corporate gym: Our take on conjugate training can be performed at almost any corporate gym using the tools you have at your disposal. We tailored this program to meet the needs of the AM/Athlete on their "TURF". Pun intended!
A1
SEATED DUMBBELL GOOD MORNING
4 x 10 @ 7
A2
TRAVELING LUNGE WITH ROTATION TO LEAD LEG
4 x 20
A3
KETTLEBELL GOBLET SQUAT
4 x 10 @ 7
B
BARBELL BACK SQUAT 2.0
5 x 5 @ 6, 7, 8, 8, 8
C
BACK EXTENSION MACHINE
4 x 15 @ 7
D
SEATED HAMSTRING CURL
4 x 25 @ 7
E
HANGING KNEE RAISE 2.0
4 x 10
A
FACE PULL (ROPE)
4 x 25 @ 7
B
INCLINNE DUMBBELL HAMMER CURL
4 x 25 @ 7
C
HALF KNEELING SINGLE ARM PULL DOWN
4 x 30 @ 7
D
OVERHAND GRIP PULL DOWN
5 x 8 @ 8
E
NEUTRAL GRIP PULL DOWN
4 x 12 @ 8
F
BIRD DOG PLANK AND ROW
3 x 30 @ 8
G
KETTLEBELL PLANK AND PULL THROUGH
4 x 20 @ 8
A
FACE PULL (ROPE)
4 x 25 @ 7
B
BENCH SUPPORTED PRONATED REVERSE FLY
4 x 15 @ 7
C
HIGH INCLINE DUMBBELL SHOULDER PRESS
4 x 15 @ 7
D
SINGLE ARM DUMBBELL SLIT JERK
5 x 12 @ 8
E
MEDICINE BALL ROTATIONAL SLAM 2.0
3 x 10 @ 8
F
KETTLEBELL PLANK AND PULL THROUGH
4 x 20 @ 8
A
CHEST SUPPORTED PRONTAED GRIP ROW
4 x 25 @ 7
B
EZ BAR WIDE GRIP TRICEP EXTENSION
4 x 25 @ 7
C
INCLINE DUMBBELL CHEST PRESS
4 x 25 @ 7
D
BARBELL BENCH PRESS 2.0
5 x 5 @ 8
E
SPLIT STANCE DECLINE CABLE CHEST PRESS
4 x 15 @ 8
F
FACE PULL (ROPE)
4 x 20 @ 8
G
OVERHAND GRIP SEATED ROW
4 x 20 @ 8
A
STRAIGHT BAR LOW CABLE RDL
3 x 15 @ 7
B
BENCH SUPPORTED INCLINE ROW
3 x 15 @ 8
C
INCLINE BENCH SUPPORTED SINGLE ARM DUMBBELL ROW
5 x 16 @ 8
D
HALF KNEELING SINGLE ARM LOW CABLE ROW
4 x 24 @ 8
E
UNDERHAND GRIP SEATED ROW WITH BACK EXTENSION
4 x 25 @ 8
F
WEIGHTED CRUNCH (ROPE)
4 x 25 @ 8
A
STABILITY BALL REVRSE HYPER
3 x 20
B
HIP AIRPLANE 2.0
4 x 20
C
BACK EXTENSION MACHINE
4 x 15 @ 7
D
SINGLE LEG HAMSTRING CURL
3 x 30 @ 7
E1
SINGLE LEG RDL WITH KNEE DRIVE AND PRESS
3 x 20 @ 5
E2
DOWN DOG TO OPPOSITE TOE TOUCH
3 x 20
JASON LITTLETON NSCA TSAC/CPT
Jason is a Tactical Strength and Conditioning Facilitator, specializing in strength and conditioning for police, fire, military and EMT personnel. He has trained with the La Habra Police Department, North Orange County S.W.A.T., San Bernardino County Sheriffs, and Apple Valley Fire Department, as well as participate in active shooter drills with the North Orange County S.W.A.T. Teams.
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