New

Strength & Performance 3X

JT Strength

Strength & Conditioning, Functional Training, Functional Fitness

Coach

Josh Thomas, MS, CSCS, CPT

This program is designed for those who may have time constraints or need a bit more flexibility with their training.

Get ready for THREE TOTAL BODY STRENGTH sessions & an OPTIONAL CONDITIONING session each week!

$53 / mo

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Features

Guidance from your Coach

Ask questions and get detailed coaching feedback you need to grow!

Programming 3 days per week

3 total body training days that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Stressing over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Kettlebells // Dumbbells // Resistance Bands // Foam Rollers

Recommended

Conventional Gym or access to Barbells // Benches // Trap Bars

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Total Body

TOTAL BODY MOVEMENT PREP

Movement Prep Circuit

Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)

Seated Box Jumps

3 x 6

Incline Plyo Pushups

3 x 6

TRX Power Pulls

3 x 8

Barbell Pulse Squats

3 x 6

Single Leg RDL to Step Up

3 x 6

Pull-Up

3 x 8

Resistance Band Face Pulls

3 x 14

DB Cossack Lunge with Rotation

3 x 5

DB Glute Bridge Floor Press

3 x 8

Core Work

Core Circuit

Perform the exercises shown below: Banded 10-12 Sticks: 8 (each side) Physioball Squeeze Deadbugs: 6 - 8 reps (per side) Hallow Hold Rocks: 8 rocks - if these are too challenging, regress to the hallow hold exercise & hold for 40 seconds

Wednesday

Total Body

TOTAL BODY MOVEMENT PREP

Movement Prep Circuit

Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)

Kneeling DB Woodchoppers

3 x 6

KB Thrusters

3 x 6

Hand Supported RDL & High Pull

3 x 6

Pulse Hip Thrusts

3 x 10

DB Goblet Squats

3 x 8

Shin Box Cable Rows

3 x 8

Pike Pushup

3 x 10

Y Raises

3 x 14

Farmer Carry Marches

3 x 25

Core Work

Core Circuit

Perform the exercises shown below: Perform 2 rounds Hallow Hold Rocks: 8 rocks - if these are too challenging, regress to the hallow hold exercise & hold for 40 seconds Stir the Pot: 8 each way Starfish Crunches: 8 (each side)

Friday

Total Body

TOTAL BODY MOVEMENT PREP

Movement Prep Circuit

Deep Squat with Thoracic Spine Rotations: 6 (each direction) Shin Box Rotations: 5 reps (each way) Angels & Devils: 5 reps Plate Halos: 8 (each way) Table Top Bridge & Reach Over: 5 (each side)

Plyo Step Ups

3 x 6

Rainbow Med Ball Slams

3 x 6

Resistance Band Kettlebell Swings

3 x 6

Kettlebell Squat & Curl

3 x 5

Kettlebell Front Rack Lateral Lunge & Press

3 x 5

Pendlay Rows

3 x 8