Luke Weaver
Phase 1: Movement Foundation and assessment with other sports
🚨Announcement:
Recovery Options Available on Monday-Thursday, and Sunday
ALSO,
“Ask JMDII” AI performance assistant has now been added to your training page.
This AI performance assistant is designed to help answer questions you may have during training regarding:
• exercise execution
• workout structure
• recovery
• RPE
• mobility
• performance principles
• and general training guidance
The goal is to give you immediate support and clarity while training so you can stay focused and continue progressing with confidence.
You can still contact me directly for any training questions, deeper guidance, adjustments, or anything important regarding your development. This is an additional support tool added to enhance your training experience and provide faster assistance while working through sessions.
🔹Daily Readiness Check (Required Before Training)
Phase 1: Primer Sessions (Prep for Movement Foundation
💥Monday:
Recovery: Hip Mobility/Stretch Routine
Or
Rollout Routine:
Main Muscle Group Foam Roll Routine–Complete each one of these for a minimum of 10 complete rolls per each muscle group listed. That means 10 Rolls minimum each side. You can do more if a specific muscle group feels like it needs extra work.
-Watch Videos to see how to properly roll out each one.
Muscle Group List:
💥Tuesday:
Stretch Routine:
-For this stretch routine you will complete 1 right after the other and start back at the beginning after you have done all stretches.
-Complete 3 full cycles of this group of stretches holding each for 1 minute.
Stretch 1: Standing Wall Calf Stretch (Both Sides)
Stretch 2: Wall Groin Adductor Stretch
Stretch 3: Outer Glute Wall Stretch (Both Sides)
Stretch 4: Couch Stretch (Both Sides)
Do Each Stretch for 1 minute. If it says “Both Sides” on a stretch, do 1 minute for each side.
60 Seconds
Check Once Stretch Routine is Complete
🔹 Post-Session Report (Complete After Each Session)
Stretch Routine:
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through.
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of 6 Goblet squats, then immediately get on the floor and do 12 birddogs each side). Once you complete both these, you will start the timer for your specified rest.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Bulgarian Split Squats — 3×6 Each Leg
- Paired with Plank Holds— :30 Seconds (3 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (3 Sets)
-Perform for 3 Sets of 6 Reps Each Leg (3×6 ea Leg) –Choose the weight of DB’s that you can do 3×6 reps while maintaining proper form.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Single Leg RDL’s— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: SL Depth Drop–3×5 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Lateral Step-Downs–2×10 Each Leg
- Rest: 60 Sec after completing a set on both legs
- How to Perform: Choose a low sized Box that the top sits at the top of your ankle, if no box is available, stack two of the thick 45 lb plates (bumper plates) on top of each other. Begin by standing on top of either the box or the plates, with one foot on and the other foot/leg hanging off. Complete the rep by lowering the hanging heel to the floor in a controlled manner until it taps the ground, then bring it back up.
Use Timer To Time Your Rest
60 Seconds
Check when all sets of this exercise are complete
- Exercise 6: Seated Calf Raise (3×15)— Use seated Calf Raise Machine— Rest: 90 Seconds Between sets.
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Plate Series (See Video Here)– Complete this series 3 Times through (as shown in the video) Use a 10lb or 25lb plate. – Rest 90 Seconds in between each set
90 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Wednesday:
Recovery Routine:
Main Muscle Group Foam Roll Routine–Complete each one of these for a minimum of 10 complete rolls per each muscle group listed. That means 10 Rolls minimum each side. You can do more if a specific muscle group feels like it needs extra work.
-Watch Videos to see how to properly roll out each one.
💥Thursday:
Stretch Routine:
-For this stretch routine you will complete 1 right after the other and start back at the beginning after you have done all stretches.
-Complete 3 full cycles of this group of stretches holding each for 1 minute.
Stretch 1: Standing Wall Calf Stretch (Both Sides)
Stretch 2: Wall Groin Adductor Stretch
Stretch 3: Outer Glute Wall Stretch (Both Sides)
Stretch 4: Couch Stretch (Both Sides)
Do Each Stretch for 1 minute. If it says “Both Sides” on a stretch, do 1 minute for each side.
60 Seconds
Check Once Stretch Routine is Complete
🔹 Post-Session Report (Complete After Each Session)
Warm-Up/Activation:
- Band Pull-Aparts – 2×15 reps
- Scap Push-Ups – 2×15 reps
- Arm circles – Front/Back –2×5 each way
- Shoulder Activation – 777’s
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through.
- Paired with Bird Dogs (3×12 ea Side)
(If you see a workout say “Paired with” that means to complete the exercises ‘back to back’ before taking a rest. For example, You will complete 1 set of 6 Goblet squats, then immediately get on the floor and do 12 birddogs each side). Once you complete both these, you will start the timer for your specified rest.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 2: Bulgarian Split Squats — 3×6 Each Leg
- Paired with Plank Holds— :30 Seconds (3 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (3 Sets)
-Perform for 3 Sets of 6 Reps Each Leg (3×6 ea Leg) –Choose the weight of DB’s that you can do 3×6 reps while maintaining proper form.
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Single Leg RDL’s— 3×8 each leg. Perform with light DB’s—Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: SL Depth Drop–3×5 each leg
- Rest: 60 Seconds between sets
60 Seconds
Check when all sets of this exercise are complete
- Exercise 5: Lateral Step-Downs–2×10 Each Leg
- Rest: 60 Sec after completing a set on both legs
- How to Perform: Choose a low sized Box that the top sits at the top of your ankle, if no box is available, stack two of the thick 45 lb plates (bumper plates) on top of each other. Begin by standing on top of either the box or the plates, with one foot on and the other foot/leg hanging off. Complete the rep by lowering the hanging heel to the floor in a controlled manner until it taps the ground, then bring it back up.
Use Timer To Time Your Rest
60 Seconds
Check when all sets of this exercise are complete
- Exercise 6: Seated Calf Raise (3×15)— Use seated Calf Raise Machine— Rest: 90 Seconds Between sets.
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Plate Series (See Video Here)– Complete this series 3 Times through (as shown in the video) Use a 10lb or 25lb plate. – Rest 90 Seconds in between each set
90 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Friday:
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog or Bike 5 Minutes, high knees, lunges, Side Lunges, A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1: Kettlebell Swings–3×6– Focus on violently extending your hips through and squeezing your glutes at the top of the movement. (See Video)
- Paired with Bird Dogs (3×12 ea Side)
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Kettlebell Swings
- Exercise 2: Walking Lunges— 3×12 Each Leg
- Paired with Plank Holds— :30 Seconds (2 Sets)
- Rest: 90 Seconds
- Paired with Plank Holds— :30 Seconds (2 Sets)
–Find an area where you can walk continuously and perform 12 Lunges Each leg, this will complete 1 set. Perform with either DB’s or a Barbell of a weight that is heavy enough for you to be able to perform about 15 reps each leg total. (But you are only doing 12 each leg)
-You only have 2 sets of plank holds. Complete these alongside the first 2 sets of lunges. Your 3rd set will be paired with nothing. Get into a plank position and hold it for 60 Seconds directly after your squat set. THEN rest 90 seconds before starting next set of lunges.
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Walking Lunges
- Exercise 3: Goblet Squats— 3×8 each leg. Pick a Weight that you can move Fast, and Explosively—Rest: 90 Seconds between sets
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Goblet Squats
- Exercise 4: DB Rows–3×8
- Paired with Side Planks– 30 Seconds Each Side
- Rest: 60 Seconds between sets
- Paired with Side Planks– 30 Seconds Each Side
60 Seconds
Complete After You’ve Completed All Prescribed Sets of DB Rows
- Exercise 5: Incline DB Bench Press 3×10 Paired with Pushups 3×10
- Complete your 10 reps of incline DB Bench Press, drop the weights, and go instantly to the floor to hit your 10 pushups. Then, after completing both exercises, rest.
- Rest: 90 Sec
- How to Perform:
- Set your bench to the level of incline that says 45. Grab a pair of dumbbells that you can reach 10 reps with around 1-2 reps left in the tank if you pushed to your limit. Control the weight on the way down, and explode quickly on the way up.
Use Timer To Time Your Rest
90 Seconds
Complete After You’ve Completed All Prescribed Sets of DB Bench Press
- Exercise 6: Pull ups (Do Jump Pull ups if needed)–3×8 or Lat Pull Downs 3×10
- Rest: 90 Seconds between sets
Use Timer To Time Your Rest
90 Seconds
Check when all sets of this exercise are complete
Core Finisher:
- Deadbugs– 3×10 each side—
- Paired with Russian Twists– 3×20 each side unweighted
- How to Perform:
- Complete this series 3 Times through, go straight from Deadbugs to Russian Twists, use body weight for the Russian Twists or a 10lb plate if too easy.
- Rest:
- For these pairs, do one right after the other, once you have done both, rest 20 seconds, then repeat. complete this cycle 3 times.
20 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥Saturday:
This session is a field session. This should be a lighter session. This session isn’t about getting you tired it is about precisely working on some key athletic elements. Do not forget to fill out your RPE form at the end.
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog, high knees, lunges, Side Lunges, A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1: Wall Drill Progressions Series
- How To Perform: Perform 5 Singles on Each Side, Rest 30 seconds, perform 5 doubles on each side, rest 30 seconds, then perform 5 triples to finish.
Check when all sets of this exercise are complete
- Exercise 2: 5-10-5 Shuttle Drill – 2 Full Speed Reps each Way (4 Total)
- Rest: Rest until you feel like you can give another full effort rep. Focus on controlling your speed as you approach the cone before your cut, you don’t want to drift passed the cone, you want to hit it and then start moving directly the other way.
Check when all sets of this exercise are complete
- Exercise 3: JMDII Spring Force Plyo Series (3 Sets)
- Rest: 90 Seconds between sets
- How to Perform: Follow how it is specified in the video. Do 3 sets of this series of 3 exercises. You’re going to complete 7 reps of each exercise before switching to the next. (7 Split Squat Jumps Each Leg, 7 Squat Jumps, 7 Skater Hops Each Side)
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4: Broad Jumps– 3×5
- Rest: 60 Seconds between sets
Perform each jump max effort, jumping off of two feet as far forward as possible and stick the landing. Reset after each jump. These are not meant to be performed continuously. Jump, reset, jump again. for the 5 reps. then rest.
60 Seconds
Check when all sets of this exercise are complete
Core Finisher:
🔹 Post-Session Report (Complete After Each Session)
💥Sunday: Recovery Day
If you can, take an Ice bath for 10 minutes, and choose from 1 of these three options.
Recovery Options:
-Stretch Routine 1—
-Complete 3 full cycles of this group of stretches holding each for 1 minute.
Stretch 1: Standing Wall Calf Stretch (Both Sides)
Stretch 2: Wall Groin Adductor Stretch
Stretch 3: Outer Glute Wall Stretch (Both Sides)
Stretch 4: Couch Stretch (Both Sides)
Do Each Stretch for 1 minute. If it says “Both Sides” on a stretch, do 1 minute for each side.
-Stretch Routine 2— Hip Mobility Routine (Click To Access)
–Main Muscle Group Foam Roll Routine–
Complete each one of these for a minimum of 10 complete rolls per each muscle group listed. That means 10 Rolls minimum each side. You can do more if a specific muscle group feels like it needs extra work.
-Watch Videos to see how to properly roll out each one.
Muscle Group List:
- Foot Rollouts With Ball
- IT Band Rollouts
- Quadriceps Rollouts
- Hamstrings Rollouts
- Adductors Rollouts
- Tibialis Anterior Rollouts
- Calf Rollouts (Soleus & Gastronemius)
- Back Rollouts
- Neck Rollouts
🔹 Post-Session Report (Complete After Each Session)
💥 Optional Lift #1
This is an OPTIONAL lift for you to do if you find free time to go to the gym throughout the week.
–Complete this lift ONLY if the extra day you go to the gym is Monday, or Wednesday. If it is not either of those days, complete Optional Lift #2 Instead
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog or Bike 5 Minutes, high knees, lunges, Side Lunges, A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1:
-Leg Press Machine- 3×8
- Rest: 90 Seconds
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Leg Press
Exercise 2:
- Seated Hamstring Curls— 3×10
- Rest: 90 Seconds
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Hamstring Curls
- Exercise 3: Side Lunges— 3×8 each Side.
- Rest: 90 Seconds between sets
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Side Lunges
- Exercise 4: Seated Calf Raises 3×10
- Complete your 10 reps of incline DB Bench Press, drop the weights, and go instantly to the floor to hit your 10 pushups. Then, after completing both exercises, rest.
- Rest: 90 Sec
Use Timer To Time Your Rest
90 Seconds
Complete After You’ve Completed All Prescribed Sets of Seated Calf Raises
Core Finisher:
- Plated Sit up Series 3 Sets
- Paloff Press 2 x :20 Seconds Each Side
20 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
💥 Optional Lift #2
This is an OPTIONAL lift for you to do if you find free time to go to the gym throughout the week.
–Complete this lift ONLY if the extra day you go to the gym is Tuesday, or Thursday. If it is not either of those days, complete Optional Lift #1 Instead
Warm-Up/Activation:
- Dynamic warm-up —Get yourself warm (Jog, high knees, lunges, Side Lunges, A-skips, etc) I will add a video for full warmup to do each time soon.
Check Once Warmup is Complete
Workout:
- Exercise 1:
DB Flat Bench Press- 3×12
- Rest: 90 Seconds
90 Seconds
Complete After You’ve Completed All Prescribed Sets of DB Flat Bench Press
- Exercise 2: Cable Rows 3×12
- Rest: 90 Seconds Between Sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 3: Pull ups (Do Jump Pull ups if needed)–3×8
- Rest: 90 Seconds between sets
90 Seconds
Check when all sets of this exercise are complete
- Exercise 4:
3 Way shoulder raise
- Exercise 5:
-Alternating DB Curls 3×10 Each Arm
- Exercise 6:
Tricep Pushdowns (With Rope on Cable Machine)
60 Seconds
Check when all sets of this exercise are complete
Core Finisher:
20 Seconds
10 Seconds
Check when all sets of this exercise are complete
🔹 Post-Session Report (Complete After Each Session)
Different Breed.
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