Fortify
JEM Sports, LLC by Matt Friend
Functional Fitness, General FitnessThis program is for individuals who want to begin the long journey of fortifying their body by adding lean muscle, increasing strength, and becoming the healthiest version of themselves. Build your body into a fortress to endure the challenges of life by becoming strong and mobile!
Expected Workout Time: 45 to 70 minutes
A
Goblet Squat
4 x 5
B
Chin-Up
4 x 5
C
Barbell Hip Thrust
4 x 5
D
Incline DB Bench Press
4 x 5
E1
DB Lunges
3 x 6
E2
Cable Rotations
3 x 8
F1
DB Bicep Curls
12, 10, 8
F2
DB Farmer's Walk
3 x 30
A1
90/90 Lean and Rotate
3 x 5
A2
90/90 Hip Lifts
3 x 5
A3
90/90 Rotations
3 x 5
A4
90/90 Bridges
3 x 5
B1
WORLD'S GREATEST STRETCH
3 x 5
B2
Side Lying Open Book
3 x 5
B3
High Plank to Pigeon Stretch
3 x 5
C
Incline Walk on Treadmill
1 x 30:00
A
DB Bench Press
5 x 3
B
Dumbbell RDL
5 x 3
C
1-Arm DB Row
5 x 3
D
Hands-free front squat
5 x 3
E1
DB Step Up
3 x 6
E2
Full Kneel Chop
3 x 6
F1
DB Overhead Carry
3 x 20
F2
Skull Crushers
3 x 15
A1
Deep Squat Rocks
3 x 5
A2
Hamstring to Hip Flexor Rock
3 x 5
A3
Adductor Rock
3 x 5
B1
Cat Camel
3 x 5
B2
Frog Stretch to Bridge
3 x 5
B3
High Plank and Reach
3 x 5
B4
Fire Hydrant
3 x 10
C
Incline Walk on Treadmill
1 x 30:00
A
DB Split Squat
8 x 3
B
Overhead Press
8 x 3
C1
KB swings
3 x 8
C2
1-Arm KB Front Rack Carry
3 x 20
D1
Step Back Lunge
3 x 6
D2
Anti-Rotation Press
3 x 8
E1
DB Lateral Raise
3 x 10
E2
DB Front Raise
3 x 10
E3
Rear Delt Flyes
3 x 10
Matt Friend
High level Sport Performance Coach with almost a decade of collegiate and Division 1 sport performance experience.
When you join a team you’re getting more than programming, you’re joining an online community.
Fortify
Fortify
Fortify
