Prospect Mill Community
Prospect Mill
Welcome to our Prospect Mill Community, if you find yourself on this page you know it's time to work! Join the team to enhance your performance and challenge yourself weekly to get back to your prime. You want to dunk a basketball again? You want to sprint and not pull a hamstring? You want to get back into sports and out perform the young bucks? This is the community you want to be a part of. Lets get back to the basics and enjoy science-backed performance strategies & hell.. out perform the old you!
A
Low-Incline Bench Press
5, 5, 10, 10
B
Chin-Up
3 x 6
C1
DB Z Press
3 x 8
C2
Seated Cable Row
3 x 12
Conditioning
D
Arm Farm
5-10 Minute Timer: Reps 12-20 Bicep Exercise Tricep Exercise Shoulder Exercise
E
Conditioning Options
A
High Hang Clean
1 x 10:00
B
Back Squat
5, 5, 10, 10
C
Bulgarian Split Squat
3 x 6
D1
Prone Machine Hamstring Curl
2 x MAX
D2
Single Leg Wall Sit
2 x 1:00
E
Conditioning Options
A
Zone 2 Work
1 x 60:00
A
Bench Press
8, 6, 4, 12
B
Single Arm DB Row
3 x 8
C1
DB Shoulder Press
2 x 20
C2
Lat Pulldown
2 x 20
D
Conditioning Options
1 x 20:00
A
Seated Broad Jump
1 x 10:00
B
Trap Bar Deadlifts
8, 6, 4, 12
C
Barbell Reverse Lunge
3 x 8
D1
KB swings
2 x 25
D2
Standing Calf Raise
2 x 25
E
Conditioning Options
1 x 60:00
Trust the process & challenge yourself week in and week out and I guarantee you will see the results you want to see!
Start My 7-Day Free Trial
Jon Kelley
" I feel better than ever "
Verified Athlete"Kelley joined our team over a year ago and has made tremendous progress in not only his performance but also injury prevention. He feels confident in any activity and has nothing holding him back!"
When you join a team you’re getting more than programming, you’re joining an online community.
Prospect Mill Community
Prospect Mill Community
Prospect Mill Community
