Set	time
1	30-60 sec

Set

time

30-60 sec

Set	time
1	30-60s

Set

time

30-60s

Set	time
1	30-60s

Set

time

30-60s

Set

reps

Set

reps

Set

reps

Set	time
1	30-60

Set

time

30-60

Set	time
1	30-60

Set

time

30-60

Set	reps	weight_lbs
1	15	15’s
2	15	20’s
3	10	25’s

Set

reps

weight_lbs

15’s

20’s

25’s

Set	reps	weight_lbs
1	12	85
2	6	100
3	8	100

Set

reps

weight_lbs

100

Set	reps	weight_kgs
1	12	6’s
2	12	6’s
3	12	6’s

Set

reps

weight_kgs

6’s

Set	reps	weight_kgs
1	15	10’s
2	15	12’s
3	12	14’s

Set

reps

weight_kgs

10’s

12’s

14’s

Set	reps	weight_kgs
1	15	4’s
2	15	4’s
3	15	4’s

Set

reps

weight_kgs

4’s

Set	reps	weight_lbs
1	15	40
2	15	40

Set

reps

weight_lbs

Set	reps	weight_lbs
1	15	40
2	15	40

Set

reps

weight_lbs

Set

reps

FJ Workout 3/28/25

Workout

Mechanical

No Themes Assigned

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm up
Horizontal Loading

ULT
Thoracic Extension on Foam Roller [MC]

Set	Time
1	30-60 sec h:m:s

ULT
Foam Roll Mid/Upper Back [MC]

Set	Time
1	30-60s h:m:s

ULT
Foam Roll Lats [MC]

Set	Time
1	30-60s h:m:s

ULT
Resistance Band Shoulder Rotation [MC]

Set	Reps
1	15

LLT
Resistance Band Shoulder Retractions [MC]

Set	Reps
1	15

LLT
Resistance Band Shoulder Diagonal Raise [MC]

Set	Reps
1	10

Lat Stretch (TRX) [MC]

Set	Time
1	30-60 h:m:s

ULT
Kneeling Hip Flexor Stretch [MC}

Set	Time
1	30-60 h:m:s

Workout Blocks

Full body
Horizontal Loading

LLT
DB Incline Press

Set	Reps	Weight
1	15	15’s lbs
2	15	20’s lbs
3	10	25’s lbs

LLT
Underhand grip lat pull-down [MC]

Set	Reps	Weight
1	12	85 lbs
2	6	100 lbs
3	8	100 lbs

LLT
Seated DB Shoulder Press (Elbows inwards) [MC]

Vertical Pushing Exercise

Set	Reps	Weight
1	12	6’s kgs
2	12	6’s kgs
3	12	6’s kgs

Cables

LLT
Seated Cable Row Neutral Grip [MC]

Set	Reps	Weight
1	15	10’s kgs
2	15	12’s kgs
3	12	14’s kgs

LLT
Cable Facepull [MC]

Set	Reps	Weight
1	15	4’s kgs
2	15	4’s kgs
3	15	4’s kgs

LLT
Leg extension

Set	Reps	Weight
1	15	40 lbs
2	15	40 lbs

LLT
Seated leg curl (hamstring) [MC]

Set	Reps	Weight
1	15	40 lbs
2	15	40 lbs

ULT
TRX BODYSAW (buzzsaw) [MC]

Set	Reps
1	10
2	10
3	10

Warm-Up Blocks

Warm up Horizontal Loading

ULT Thoracic Extension on Foam Roller [MC]

ULT Foam Roll Mid/Upper Back [MC]

ULT Foam Roll Lats [MC]

ULT Resistance Band Shoulder Rotation [MC]

LLT Resistance Band Shoulder Retractions [MC]

LLT Resistance Band Shoulder Diagonal Raise [MC]

Lat Stretch (TRX) [MC]

ULT Kneeling Hip Flexor Stretch [MC}

Workout Blocks

Full body Horizontal Loading

LLT DB Incline Press

LLT Underhand grip lat pull-down [MC]

LLT Seated DB Shoulder Press (Elbows inwards) [MC]

LLT Seated Cable Row Neutral Grip [MC]

LLT Cable Facepull [MC]

LLT Leg extension

LLT Seated leg curl (hamstring) [MC]

ULT TRX BODYSAW (buzzsaw) [MC]

Warm up
Horizontal Loading

ULT
Thoracic Extension on Foam Roller [MC]

ULT
Foam Roll Mid/Upper Back [MC]

ULT
Foam Roll Lats [MC]

ULT
Resistance Band Shoulder Rotation [MC]

LLT
Resistance Band Shoulder Retractions [MC]

LLT
Resistance Band Shoulder Diagonal Raise [MC]

ULT
Kneeling Hip Flexor Stretch [MC}

Full body
Horizontal Loading

LLT
DB Incline Press

LLT
Underhand grip lat pull-down [MC]

LLT
Seated DB Shoulder Press (Elbows inwards) [MC]

LLT
Seated Cable Row Neutral Grip [MC]

LLT
Cable Facepull [MC]

LLT
Leg extension

LLT
Seated leg curl (hamstring) [MC]

ULT
TRX BODYSAW (buzzsaw) [MC]