Gym Workouts
Strength, plyometrics, and gym-based programming from Coach Jah.
Tuesday, November 3, 2026
- 1.BAND WORK
- 2.Donkey Kicks
- 3.Standing Knee Drives
- 4.Fire Hydrants
- 5.Leaning Switches
- 6.Laying Hip Abduction
- 7.Hamstring Curls
Tuesday, October 27, 2026
- 1.Front Squat Bar Progression 10,15,20
- 2.Calf Raises 15
- 3.Lateral Platform Raises 15 each side
- 4.Deadlifts (8)
- 5.DB Shoulder Press (Light) 20
- 6.RDLs 8
Tuesday, October 6, 2026
- 1.Curve Speed Session 15s
- 2.Hip Flexor w/Band on Foot
- 3.Banded Speed Knees
- 4.Ladder Skips
- 5.Ladder 1/2/3 Skips
- 6.Core
Monday, October 5, 2026
- 1.Curve Work (400 Emphasis)
- 2.Core Group (Obliques Emphasis)
- 3.Pogos to Box Hop
- 4.Goblet Squats to Deadlifts (8 to 5)
- 5.about 12 mins at each zone
Monday, September 28, 2026
- 1.Box Squats 5x5
- 2.Lunges 5x5
- 3.Donkey Kicks 5x10
- 4.RDLs 5x8
- 5.Core 250 reps
- 6.Jump Rope 15 x 15s
Tuesday, September 22, 2026
- 1.Stading Banded Knee Tucks (5x10)
- 2.Pogo Hops (10x15s)
- 3.Arm Swings (10x15s)
- 4.Standing 1,2 Switch (4x30s)
- 5.Standing 1,2,3 Switch (5x30s)
- 6.Speed Rope (5x15s)
- 7.Core 200 Reps
Monday, September 21, 2026
- 1.Elevated Deadlifts 5x8
- 2.Goblet Squats 5x8
- 3.RDL's 5x8
- 4.Lunges 5x5
- 5.Drop Lunges 5x5
- 6.Box Hops 5x8
- 7.Core 5x25
