Strength & Performance
JT19Fit
Strength & Conditioning, Functional Training, Personal TrainingThe Strength & Performance training program is designed for individuals looking to improve their lean muscle gains, athleticism, & true strength!
As athletes of everyday life, we should all be aiming to maximize our movement abilities to be able to withstand all of life’s physical demands!
This is a 5-6 day a week program delivered weekly & will focus on improving strength, performance, and functionality to enhance quality of life and overall health.
Lower Body Movement Prep
A
Movement Prep Circuit
Squat, T-Spine Rotation, & Hamstring: 1 x 8 Shin Box Rotations: 1 x 8 Bridge Reach Over: 1 x 5 Dynamic Groin Drifts: 1 x 5
B
Barbell Back Squats
3 x 8
C1
DB Reverse Lunge & Lateral Drop In
3 x 5
C2
Glute Bridge Walkouts
3 x 8
D1
Plyo Step Ups
3 x 8
D2
Cone Drill: Lateral Shuffles
3 x 5
D3
Resistance Band Kettlebell Swings
3 x 12
Core Work
E
Core Circuit
‼️ LOCK THE ABS IN WITH EACH EXERCISE ‼️ Perform the exercises shown below: Exhalation Planks: 10 - 15 deep breaths - tighten the front side of your body as you exhale and press into the ground Recliner Knee Tucks: 30 seconds Starfish Crunches: 10 reps (per side)
Movement Prep
A
Movement Prep Circuit
Plate Halos: 1 x 10 Plank Rotation Reaches: 1 x 8 Push up with pike toe tap: 1 x 8 snapdown to jump and stick: 1 x 6
B
Dead Arm Hangs
3 x 10
C1
Lat Pulldowns
3 x 8
C2
Depth Pushups
3 x 8
D1
DB Single Leg Row
3 x 8
D2
DB Half Kneeling Overhead Press
3 x 8
E1
Kettlebell High Pulls
3 x 8
E2
Med Ball Chest Slams
3 x 8
E3
Kneeling DB Woodchoppers
3 x 8
Core Training
F
Core Circuit
Perform the exercises shown below: Shoulder Taps: 30 seconds Pike Planks: 15 Angels & Devils: 7 (up & down) feel free to perform a second round for a greater challenge
Static Stretching
G
Static Stretching
Perform each stretch listed below. Remember to breathe through each one! Inhale through the nose and exhale through the mouth. Prone Quad Stretch 2 x 30 seconds childs pose stretch 2 x 30 seconds
Anaerobic Conditioning
A
Assault Bike or Rower Sprintervals
For Assault Bike or Rower Sprinterval Workout, start with a five minute warmup on the machine of your choice. Once the warmup is complete, begin the first interval by pedaling or rowing all out for 10 seconds. Once the first work bout is complete, pedal at a leisurely pace for 90 seconds - 2 minutes depending on your fitness level (only rest for the amount of time that will allow you to complete subsequent bursts of intense cycling). Once your rest period is complete, begin the next interval with an all out pedal for 20 seconds. Repeat the on off cycle for 16 rounds then proceed into a 5 minute cooldown pedal or row. GOOD LUCK! 😉💪🏽
Lower Body Movement Prep
A
Movement Prep Circuit
Squat T-Spine: 1 x 5 Shin Box Rotations: 1 x 5 Dynamic Groin Drifts: 1 x 5 two legged hop into drop split squat: 1 x 5
B1
Landmine Squat
3 x 8
B2
Landmine Lateral Lunges
3 x 8
C1
Side Plank Abductions
3 x 8
C2
Zercher RDL's
3 x 8
D1
Single Leg Calf Raise
3 x 8
D2
Glute Bridges (elevated heels)
3 x 15
Core Work
E
Core Circuit
‼️ LOCK THE ABS IN WITH EACH EXERCISE ‼️ Perform the exercises shown below: Perform 2 rounds Recliner Knee Tucks: 60 seconds Supine Figure 8's: 60 seconds Starfish Crunches:60 seconds
Upper Movement Prep
A
Movement Prep Circuit
Plate Halos: 1 x 10 Plank Rotation Reaches: 1 x 8 Push up with pike toe tap: 1 x 8
B1
DB Arch Press
3 x 8
B2
Barbell Bent Over Row
3 x 8
C1
Landmine Crush Grip Press
3 x 8
C2
TRX Pull Up
3 x 12
D1
Alternating DB Hammer Curl
3 x 10
D2
DB Skull Crushers
3 x 10
Joshua Thomas, MS, CSCS, CPT
I aim to serve and help ambitious individuals become the strongest and healthiest versions of themselves. BA & MS: Exercise Science, Certified Strength and Conditioning Specialist (CSCS) , Certified Personal Trainer (NSCA-CPT)
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Strength & Performance
Strength & Performance
Strength & Performance
