BASELINE CONDITIONING

JL PER4MANCE

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

At the heart of our mission is the unwavering commitment to preparing the AM/Athlete physically and mentally for the days challenges. AthletePrime is a holistic 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. Forge an unbreakable foundation of cardiovascular endurance: Our program recognizes the need for limitless stamina that fuels the AM/Athlete. Our cardiovascular sessions will set the foundation for honing the relentless drive that carries you through the days challenges.

2. Elevate Your Coordination: In the chaos of crisis, precision and coordination are paramount. We sharpen your neuromuscular coordination to match the exactitude required to conquer each physical and mental challenge you face, ensuring your movements are executed flawlessly.

3. Cultivate Flexibility and Resilience: Flexibility is the armor that guards against injury. AthletePrime incorporates stretching and mobility exercises to keep your body agile and robust, allowing you to bounce back from adversity with grace.

$20 / mo
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TIME SAVINGS
AM Athletes often have busy schedules. Let us save you valuable time by creating the map to follow and providing you the fastest and safest way to your results.
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EXCLUSIVE ACCESS
Membership in our Community Forum is exclusive to our training program participants. It's a safe, private space where you can share your goals, progress, and challenges with a supportive community that understands your journey intimately.
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JL PR4MANCE COMMUNYITY 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.
Features
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Building Lasting Communities
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 Train Heroic
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
Recommended
RESISTANCE BANDS, TRX // WEIGHT SLED, TORQUE TANK
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
LOWER BODY

A1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 10 @ 7

A2

FIXED BASE LATERAL LUNGE

3 x 20

A3

SUPINE ALTERNATING TOE TOUCH

3 x 20

B1

Leg Press

4 x 15 @ 7

B2

DUMBBELL PUSH PRESS

4 x 10 @ 7

C1

DUMBBELL SUMO DEADLIFT

3 x 10 @ 7

C2

BODYWEIGHT STEP UP

3 x 20

C3

DUMBBELL FLOOR BRIDGE PULL OVER

3 x 10 @ 7

D1

OVERHAND GRIP SEATED ROW

3 x 10 @ 7

D2

DB GROUND TO OVER HEAD

3 x 10 @ 7

D3

DB HOLLOW HOLD

3 x 10 @ 7

Tuesday
HORIZONTAL PUSH/PULL

A1

OVERHAND GRIP SEATED ROW W/EXTENSION

3 x 15 @ 7

A2

DOWN DOG TO TALL PLANK

3 x 5 @ 3

A3

HOLLOW HOLD 2.0

3 x 6 @ 5

B1

DB Floor Press

3 x 10 @ 7

B2

DB GORILLA ROW

B3

SUPINE ALTERNATING TOE TOUCH

3 x 20

C1

DB BENT OVER ROW

3 x 10 @ 7

C2

HANDS RELEASE PUSH UP

3 x 5

C3

TALL PLANK KNEE TO ELBOW

3 x 10

D1

ROWER

3 x 500 @ 3:00

D2

MEDICINE BALL GROUND TO OVERHEAD

3 x 10 @ 7

D3

MEDICINE BALL HOLLOW HOLD/PULLOVER

3 x 10 @ 7

Wednesday
VERTICAL PUSH/PULL

A1

ASSISTED PULL UP

3 x 10 @ 7

A2

ASSISTED DIP

A3

MADICINE BALL ROTATIONAL SLAM

3 x 10 @ 7

B1

NEUTRAL GRIP PULL DOWN

4 x 15 @ 7

B2

SINGLE ARM DUMBBELL PUSH PRESS

4 x 6 @ 7

C1

SINGLE ARM DB SNATCH

3 x 5 @ 7

C2

BATTLING ROPE SLAM

3 x 20 @ 7

C3

GRAPPLERS TOSS

3 x 20 @ 7

D1

FACE PULL (ROPE)

3 x 25 @ 7

D2

TRICEP EXTENSION (ROPE)

3 x 25 @ 7

D3

WEIGHTED CRUNCH (ROPE)

3 x 25 @ 7

Thursday
MOBILITY

A1

COUCH STRETCH

3 x 30 @ 7

A2

LYING HAMSTRING STRETCH WITH STRAP

3 x 30 @ 7

A3

LYING FIGURE 4 STRETCH

3 x 30 @ 7

A4

BUTTERFLY STRETCH 2.0

3 x 30 @ 7

A5

DYNAMIC CHILD'S POSE

3 x 20 @ 7

A6

UP DOG

3 x 30 @ 7

A7

SCORPION ROLL

A8

FLOATING HEEL ISO HOLD

3 x 60 @ 7

A9

ACTIVE PLANK

3 x 10 @ 9

Friday
TOTAL BODY

A1

Bulgarian Split Squat 2.0

3 x 12

A2

SINGLE ARM STABILITY BALL CHEST PRESS

3 x 12 @ 7

A3

STABILITY BALL ROLL OUT

3 x 15

B1

DUMBBELL RDL

3 x 15 @ 7

B2

DB BENT OVER REVERSE FLY (NEUTRAL GRIP)

3 x 15 @ 7

B3

BOSU CRUNCH

3 x 15

C1

LOW CABLE LATERAL LUNGE

3 x 20 @ 7

C2

SPLIT STANCE SINGLE ARM ROW

3 x 20 @ 7

C3

HALF KNEELING PALOFF PRESS

3 x 20 @ 7

D1

THREAD THE NEEDLE

3 x 10 @ 7

D2

CHILDS POSE WITH REACH

3 x 10 @ 7

D3

QUADRUPED THORACIC ROTATION

3 x 10

Saturday
TOTAL BODY

A1

TRAVELING LUNGE WITH ROTATION TO LEAD LEG

3 x 20 @ 7

A2

ICE SKATER

3 x 20

A3

DB JUMP SHRUG

3 x 10 @ 5

B1

STANDING SINGLE ARM CABLE ROW

3 x 20 @ 7

B2

SPLIT STANCE SINGLE ARM CHEST PRESS

3 x 20 @ 7

B3

HIGH TO LOW WOOD CHOP

3 x 20 @ 7

C1

DOWN DOG TO TALL PLANK

3 x 10

C2

HALF KNEELINNG KETTLEBELL CORE ROTATION

3 x 20 @ 7

C3

HOLLOW HOLD/BENT KNEE

3 x 20

D1

HALF KNEELING SINGLE ARM SHOULDER PRESS

3 x 10 @ 7

D2

DUMBBELL PLANK AND PULL THROUGH

3 x 10 @ 7

D3

DUMBBELL FLOOR BRIDGE PULL OVER

3 x 10 @ 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 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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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
Is this program for YOU?
If you are an AM/ATHLETE this program is DEFINITELY for YOU!! All of our ATHLETE PRIME programs are crafted for the disciplined individual who seeks to forge their own path before the sun rises to light the way for the average.
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