Light Weight Followed by Heavy Sets Bringing Blood Flow to Specific Muscle Groups by Lifting a Bit Lighter with Muscular Endurance Sets -- take a 15 second rest -- Follow it up with a Heavy Set Knock Out. Warm Up Dynamically 6-12 min Examples of the exercises are shown below in a slide show.
5 sets 15 reps box squats (do NOT sit on the bench – tap your bottom on the bench and get back up -- keep the tension on those legs!) 15 second rest 6 reps heavy Goblet Squats With Dumbbell 40 second rest repeat 4 sets 15 reps Dumbbell DeadLift 15 second rest 6 reps heavy Hamstring Curl Machine 40 second rest repeat 3 sets 15 reps Leg Extension Machine 15 second rest 6 reps heavy Leg Press 40 second rest repeat 3 sets 15 reps Glute Kick Back (Cable Machine) 15 second rest 6 reps heavy Calf Raise Machine 40 second rest repeat 2 sets 15 reps Calf Raises Standing 15 second rest 15 Jump Squats 40 second rest repeat Post workout Cardio if specified by Coach (each one of my athletes has a different amount of cardio to do post workout each week - cardio apply to SOME athletes if specified on their private personal page) Cool Down/Foam Roll/Stretch
TeamJesBon is not a physician. The contents of TeamJesBon LLC programs should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.
I understand that TeamJesBon LLC Online Personal Training will construct a program from the material I provided. I understand that a Coach is not a physician and cannot replace the advice of a physician. I understand that I have the complete right to stop or decrease exercise at any time during a session and that it is my obligation to inform the Coach of any symptoms such as fatigue, shortness of breath or chest discomfort.
I understand that I should not participate in any activities at TeamJesBon LLC while under the influence of drugs (unless specifically approved by my physician) or alcohol.
I understand that the grocery list and supplement list provided by TeamJesBon LLC is optional. I am aware that I do not need to eat specific foods or take specific supplements to achieve results. If I am allergic or have a reaction to a specific food or supplement TeamJesBon LLC is not responsible for my decision to ingest specific foods/supplements.
I will avoid any foods and/or supplements I may be allergic to. If I feel unhealthy or have a reaction to a specific food or supplement I am will contact my physician immediately.
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I understand that the activities in which I participate in may range from strenuous to sedentary. I understand that I, in consultation with my physician, am the best judge of my physical condition, and I will consider this when engaging in various physical exercises at TeamJesBon LLC. I have been advised to consult with qualified medical personnel for any injury that I may sustain and to advise TeamJesBon LLC coach should I become dizzy, nauseated, or light-headed, or suffer any sudden or severe pains, or face any issues with any supplements or macronutrients recommended. I further understand that the equipment used in exercise programs can be complicated and dangerous if not properly used, and I will seek advice from qualified TeamJesBon LLC personnel before using any equipment with which I am not familiar and properly trained. I further understand that participation in the fitness training TeamJesBon LLC is entirely voluntary on my part. I have been further advised that I am responsible for carrying my own medical insurance and that TeamJesBon LLC is not an insurer of my activities or incidences.
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