Strength & Performance
JT Strength
Strength & Conditioning, Functional Training, Functional FitnessBuild your STRENGTH & ATHLETICISM as you improve your everyday FUNCTIONALITY!
As ATHLETES of EVERYDAY LIFE, we should all be aiming to maximize our movement abilities to withstand the physical demands life presents!
This is a FIVE DAY PROGRAM delivered weekly & will focus on improving FUNCTIONAL STRENGTH & PERFORMANCE to enhance your quality of life and overall health.
LIVE ZOOM CHECK-IN SESSIONS EACH WEEK ✔️
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side)
B1
Barbell Back Squats
3 x 5
B2
DB Tripod Rows
3 x 8
C1
Barbell Romanian Deadlifts
3 x 8
C2
DB Bench Press.
3 x 8
D1
DB Reverse Lunge & Lateral Drop In
3 x 5
D2
Suitcase Carries
3 x 35
E1
Penguin Crunch Ankle Taps
3 x 8
E2
Side Plank Clamshells
3 x 8
AMRAP🔥
A
As Many Rounds As Possible (AMRAP)
Start a timer for 20 minutes & perform as many rounds as possible of the circuit shown below 👇🏽 Jump Squats: 10 reps Kettlebell High Pulls: 6 ( per side) Battle Rope Jumping Jacks: 15 reps Battle rope Chest Flys: 15 reps Jump Rope Double Under: 10 reps - if this is too challenging regress to just basic jump rope but double the amount reps shown REST AS NEEDED BUT TRY YOUR BEST TO KEEP IT TO A MINIMUM
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side)
B1
Floating Heel RFE Split Squat
3 x 8
B2
Single Leg Hip Thrust
3 x 8
C1
Underhand inverted rows
3 x 8
C2
Kneeling DB Overhead Press
3 x 8
D1
Dumbbell Claw Grip Carry
3 x 35
D2
DB JM Press
3 x 8
E1
Recliner Knee Tucks
3 x 10
E2
Dueling Clocks
3 x 10
A
Dynamic Warm Up (runners)
B
Walk
1 x 35:00
Static Stretching
C
Static Stretching
Prone Quad Stretch: 2 x 15 seconds Adductor Stretch: 2 x 15 seconds Pigeon Pose Stretch: 2 x 15 seconds
TOTAL BODY MOVEMENT PREP
A
Movement Prep Circuit
Deep Squat with T-Spine Rotation: 5 (each way) KB Windmill: 5 (per side) Pike Toe Taps: 5 (per side) Glute Bridge Reach Overs: 5 (per side) Double KB High Pulls: 7 reps
B
Barbell Hang High Pull
4 x 3
C
Single Arm DB Push Press
3 x 8
D
Plyo Med Ball Glute Bridge & Press
3 x 10
E
Kettlebell Split Squat Drops
3 x 8
F
Cable Squat & Row
3 x 8
When you join a team you’re getting more than programming, you’re joining an online community.
Strength & Performance
Strength & Performance
Strength & Performance
