ANAEROBIC CONDITIONING

JL PER4MANCE

Functional Fitness, Strength & Conditioning, Obstacle Course Racing
Coach
Jason Littleton NSCA TSAC, CPT

Designed for busy professionals seeking effective and efficient workouts. This program will build muscle, increase endurance and improve cardiovascular health.

Built on scientific principles with over fifteen years of refinement in the corporate gym environment and developed through real-world training, this program has been tested and proven to deliver results.

If you've worked with a personal trainer and enjoy the coaching and accountability, we have you covered. With regular check-ins, in app messaging as well as our supportive online community where you can share your progress, ask questions, and stay motivated, you're never alone on your fitness journey.

Join Us Today and say goodbye to long, inefficient workouts and hello to a program that fits your life, challenges your limits, and delivers results. Join our community and start your journey to a stronger, fitter you.

Sign Up Now and Get Started with Your First Workout!

$20 / mo
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Time Savings
Let us save you valuable time by creating the map to follow, providing you the fastest and safest way to your results.
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JL PER4MANCE COMMUNITY FORUM
Achieving your fitness goals is easier when you have a support system. In our forum, you'll find like-minded individuals who are on the same journey, working towards the same incredible results. Share your successes, discuss challenges, and inspire each other to go the extra mile.
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GYM CENTRIC FOCUS
Our program is meticulously crafted with the gym athlete in mind. We know that your training environment is different from a CrossFit box or a garage gym. Your sessions are designed to maximize the equipment and amenities available at your gym. Elevate your gym experience, achieve your goals faster, and be part of a community that celebrates your dedication.
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Coaches on Demand
With multiple avenues of communication there is always someone available to answer your questions. Your Coaches have their notifications turned on during business hours and can quickly respond to inquiries. You have a question WE have an answer or know where to get it! Our objective is to bring the personal touches of in person training to our community, because your success is our responsibility.
Features
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Knowledge matters little until empathy is evident
Our trainers are here to listen. Through regular check-ins and communication, we foster a relationship that extends beyond the training session.
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Programming 7 days per week
Programming that keeps you engaged and excited to hit the gym every day
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Detailed instructions to ensure you approach each lift well composed and confident. From foot placement to the effect your breath has on your squat.
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We don't chase sales; we build communities
Share you success, seek advice and find inspiration from a community that understands your journey intimately.
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Delivered through TrainHeroic
Imagine a team of expert coaches in your pocket, ready to push you harder at each rep. With the Train Heroic app, this dream becomes a reality.
Equipment
Required
GYM MEMBERSHIP
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
MOBILITY

A1

DB JEFFERSON CURL

3 x 10 @ 6

A2

DYNAMIC HIP FLEXOR STRETCH

3 x 30

A3

DYNAMIC ELEVATE DPIGEON

3 x 30

A4

CHILDS POSE WITH REACH

3 x 12

A5

SCORPION ROLL

3 x 20

A6

THREAD THE NEEDLE

3 x 20

A7

LYING HIP ROTATIONS

3 x 10

A8

DOWN DOG TO TALL PLANK

3 x 10

A9

UP DOG

3 x 10 @ 3

A10

HOLLOW HOLD 2.0

3 x 6 @ 10

Monday
LOWER BODY

A1

DB JEFFERSON CURL

3 x 5 @ 7

A2

DUMBBELL RDL

3 x 10 @ 7

A3

DUMBBELL GOBLET SQUAT

3 x 10 @ 7

B1

TRAP BAR DEADLIFT 2.0

4 x 12 @ 8

B2

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

4 x 20

C1

DUMBBELL SUMO DEADLIFT

4 x 12 @ 8

C2

ALTERNATING DUMBBELL STEP UP

4 x 16 @ 8

D1

SEATED LEG EXTENSION

3 x 15 @ 8 lb

D2

SINGLE DUMBBELL LATERAL LUNGE

3 x 20 @ 8

E1

PRONE HAMSTRING CURL

E2

SINGLE ARM KETTLEBELL KICKSTAND RDL

3 x 20 @ 6

F

SEATED ADDUCTOR MACHINE

4 x 25 @ 8

Tuesday
HORIZONTAL PUSH/PULL

A1

FACE PULL (ROPE)

3 x 25 @ 7

A2

TRICEP EXTENSION (ROPE)

3 x 25 @ 7

A3

HANDS RELEASE PUSH UP

3 x 8

B1

INCLINE DUMBBELL CHEST PRESS

5 x 8 @ 8

B2

BENCH SUPPORTED INCLINE ROW

5 x 12 @ 8

C1

NEUTRAL GRIP CHEST PRESS

5 x 8 @ 8

C2

BENCH SUPPORTED SINGLE ARM DUMBBELL ROW

5 x 24 @ 8

D1

SPLIT TANCE SINGLE ARM CHEST PRESS

4 x 20 @ 8

D2

SPLIT STANCCE SINGLE ARM BENT OVER ROW

4 x 20 @ 8

Wednesday
CONDITIONING

A1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 20

A2

ICE SKATER

3 x 20

A3

MEDICINE BALL HOLLOW HOLD/PULLOVER

3 x 10

B1

BATTLING ROPE SLAM

4 x 25 @ 7

B2

GRAPPLERS TOSS

4 x 40 @ 7

C1

SINGLE ARM DUMBBELL GROUND TO OVERHEAD

4 x 10 @ 8

C2

DUMBBELL FARMERS CARRY

4 x 60 @ 7

D1

LOW CABLE SINGLE LEG RDL

3 x 20 @ 7

D2

SPLIT STANCCE SINGLE ARM BENT OVER ROW

3 x 20 @ 7

D3

HIGH TO LOW WOOD CHOP W/PIVOT

3 x 20 @ 7

Thursday
LOWER BODY

A1

DB JEFFERSON CURL

3 x 5 @ 7

A2

DUMBBELL RDL

3 x 10 @ 7

A3

DUMBBELL GOBLET SQUAT

3 x 10 @ 7

B1

BARBELL BOX SQUAT

4 x 12 @ 8

B2

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

4 x 20

C1

DUMBBELL SUMO DEADLIFT

4 x 12 @ 8

C2

ALTERNATING DUMBBELL STEP UP

4 x 16 @ 8

D1

SEATED LEG EXTENSION

3 x 15 @ 8 lb

D2

SINGLE DUMBBELL LATERAL LUNGE

3 x 20 @ 8

E1

PRONE HAMSTRING CURL

E2

SINGLE ARM KETTLEBELL KICKSTAND RDL

3 x 20 @ 6

F

SEATED ADDUCTOR MACHINE

4 x 25 @ 8

Friday
 VERTICAL PUSH/PULL

A1

FACE PULL (ROPE)

3 x 25 @ 7

A2

TRICEP EXTENSION (ROPE)

3 x 25 @ 7

A3

DUMBBELL POWER PULL

3 x 10 @ 7

B1

SINGLE ARM PULL DOWN

4 x 24 @ 8

B2

SINGLE ARM DUMBBELL PUSH PRESS

4 x 16 @ 8 lb

C1

OVERHAND GRIP PULL DOWN

4 x 8 @ 8

C2

MEDICINE BALL GROUND TO OVERHEAD

4 x 12

D1

HALF KNEELING SINGLE ARM SHOULDER PRESS

3 x 10 @ 7

D2

MADICINE BALL ROTATIONAL SLAM

3 x 20

D3

MEDICINE BALL HOLLOW HOLD/PULLOVER

3 x 10

Saturday
CONDITIONING

A1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 20

A2

ICE SKATER

3 x 20

A3

MEDICINE BALL HOLLOW HOLD/PULLOVER

3 x 10

B1

BARBELL SUITCASE DEADLIFT

4 x 10 @ 8

B2

DUMBBELL FARMERS CARRY

4 x 60 @ 7

C1

BATTLING ROPE SLAM

4 x 25 @ 7

C2

GRAPPLERS TOSS

4 x 40 @ 7

D1

LOW CABLE SINGLE LEG RDL

3 x 20 @ 7

D2

SPLIT STANCCE SINGLE ARM BENT OVER ROW

3 x 20 @ 7

D3

HIGH TO LOW WOOD CHOP W/PIVOT

3 x 20 @ 7

Coach
More from JL PER4MANCE
coach-avatar Jason Littleton NSCA TSAC, CPT

Jason is a Tactical Strength and Conditioning Facilitator, specializing in strength and conditioning for First Responder personnel. He has trained with the La Habra Police Department and the North Orange County S.W.A.T. Team as well as participate in active shooter drills. His 16 years of experience give him the confidence to provide his clients with the result they're looking for.

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Your success is our mission

Choose JL PER4MANCE and experience fitness on a deeper level. Your journey starts now. Click below to take the first step toward a healthier, happier you.. Your fitness aspirations are not just goals; they're a part of your life story, and we want to help

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FAQs
What should I expect?
You can expect to develop a strong foundation of strength endurance that will carry over into most sports and life activities. You'll also improve your body composition and cardiovascular health.
Am I ready for this program?
If you have an understanding of the mechanics of the trap bar deadlift and a barbell back squat you can complete this program. These are the two most complex lifts in this program.
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ANAEROBIC CONDITIONING
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