Evolv PDF

EVO LV
Full Body X
Conditioning
The most effective full-body program
strength & conditioning program for the
home gym or box athlete
2
COPYRIGHT NOTICES
F UL L B O DY X CON DI T I ON IN G
Any duplication, retransmission, other transfer, or other use of these programs without the express
written consent of Jason Brown Coaching LLC, is prohibited. Violations can result in legal and
equitable actions for damages, injunctive relief, costs, and attorney fees.
Refund Policy:
This a digital product that you gain access to as soon as you pay so there are no refunds available,
at any time.
© 2023 Jason Brown Coaching. All Rights Reserved.

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PROGRAM BREAKDOWN
Day 1: Full Body Strength

Day 2: Conditioning
Day 4: Conditioning
Day 6: Conditioning
Day 7: OFF
This is a 5-day per week program + 1 optional conditioning session.
Can you do something on Day 7? Yes, go for a 60-minute walk and spend time meal prepping for the
upcoming week!

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PROGRAM NOTES
This program is intended to be used in a home gym as performing multiple exercise circuits elsewhere
is difficult to do. If you are performing this program outside of a home gym you’ll likely need to perform
one exercise at a time resting 90s - 2:00 between exercises (longer rest for heavy lifts eg. 2-3:00), but
keep in mind this will be a completely different program if you’re doing so.

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TRAINING EXPERIENCE
You should be entirely comfortable training on your own and know how to properly squat, hip-hinge,
lunge, push, pull, and carry.
You’re likely someone who has trained in powerlifting, CrossFit, and Olympic Weightlifting and knows
their way around the gym.

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REQUIRED EQUIPMENT
• Two-pieces of cardio equipment ie. rower, bike, or the ability to jog

• Trap Bar
• Barbell
• Resistance Bands
• Chains (optional)
• Dumbbells
• Kettlebells
• Squat Rack with a pull-up bar and ability to perform pin squats and pulls
• Landmine
• TRX Straps or Rings
• Pulling Sled
Need something? I always recommend Rogue Fitness for the highest quality, fastest shipping.

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HOW MANY STRENGTH &
CONDITIONING DAYS ARE THERE?
There are THREE main strength sessions & 2 main conditioning sessions for both training blocks.

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IS IT OKAY TO ADD ‘XYZ’ TO
THIS PROGRAM?
The short answer is that it’s not recommended. I know it may seem simple to layer other programs but
believe me when I say, it’s more complex than that. Not to mention you’ll likely lose some of the overall
benefits of this program. To get the most out of this program, follow it to the letter. Everything in this
training program is already accounted for so if you attempt to layer other programs you’ll likely get less
from both of these programs.
This is a 6 week program. Stick to it and you’ll be rewarded! Additionally, I would advise against adding
more exercises to each session. Each session is perfectly programmed with regard to exercise selection,
sets, reps, rest intervals, and exercise order.

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ACCOUNTABILITY
Hold yourself accountable by taking before photos. After you’ve completed the program take after pics.
I’d love to see your progress so email your photos and a short story about your experience with Strong
AF x Well-Conditioned to me at stories@jasonbrowncoaching.com

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HOW LONG ARE THE
TRAINING SESSIONS?
Each session should NOT take you longer than 60 minutes, which includes a 10-minute warm-up and a
5-minute cooldown (most sessions you’ll find take around 50 minutes total once you get comfortable
with everything.)

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TRAINING NOTES
These are included for each day - there is some vital information here so make sure to read these.
There is also an FAQ page with additional information here.

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WEEK 1, 2, 3
BLOCK 1
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DAY 1: FULL BODY
STRENGTH CIRCUIT
Coaches Notes: A few things to note with this If you have more questions, check out our
program - these 'circuits' are highly effective to FAQ page here.
build work capacity while allowing for plenty of
rest before you return to the same movement, Full Body Warm-up:
BUT you need to make sure you choose the 1. Foam Roll Hamstrings, Hip Flexors, Lats,
correct weights. and Thoracic Spine x 30s each side -
small 1-2” motion
Take 3 sets performing 3-5 reps per movement to *All foam rolling should be non-painful so
determine the correct load. remove pressure as needed
2. Active Straight Leg Raises: 2 x 5 each
You are NOT building in weight, you are using the 3. Adductor Rockback Thoracic Rotations:
same load across all 5 rounds (if you need to go 2 x 5 each
up slightly at some point during the circuit that's 4a. Banded Pull-apart: 3 x 10
okay but not expected.)

4b. BW Glute Bridge: 3 x 10
Your goal each week is to go slightly heavier with 5. Warm-up all 4 movements in your training
today for 3 sets x 3-5 reps each
less reps in reserve (RIR) eg. week #1 - 3 RIR, week
#2 - 2 RIR, week #3 - 1 RIR 6. Plyometric Variation: 3 x 3. Rest 45s.
*Choose either a box jump or plyo push-up
Rest a full 2-3:00 after each round. variation. Alternate these each session.

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Exercise Week #1 Week #2 Week #3

1a. Front Squat 5 x 5. Rest 20s. 5 x 5. Rest 20s. 5 x 5. Rest 20s.
1b. Narrow Neutral Grip 5 x 5. Rest 20s. 5 x 5. Rest 20s. 5 x 5. Rest 20s.
Pull-ups
1c. Offset Single Leg RDLs 5 x 5 each. Rest 20s. 5 x 5 each. Rest 20s. 5 x 5 each. Rest 20s.
1d. Single Arm DB Push 5 x 5 each. Rest 2-3:00 5 x 5 each. Rest 2-3:00 5 x 5 each. Rest 2-3:00
Press
2a. Stir the pot 3 x 15s each direction. Rest 3 x 30s. Rest 30s. 3 x 30s. Rest 30s.
30s.
2b. Double Band Pushdowns 3 x 30, 25, 20. Rest 30s. 3 x 30, 25, 20. Rest 30s. 3 x 30, 25, 20. Rest 30s.

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DAY 2: MIXED MODALITY
CONDITIONING
Coaches Notes: Today’s conditioning session is meant to be challenging but 100% sustainable.
Use loads that allow you to work for the entire set without having to stop. Start this conditioning piece
at a lower level of intensity and increase your pace each set - keep track of your splits and compare
week 1, 2, and 3.
You should need the entire rest interval (this is intended to be an incomplete rest interval.)
If you have more questions, check out our FAQ page here.
Conditioning Warm-up:
1. Foam Roll Adductors: 60s of 1-2" motion on each side

2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each
3. Shin Box x 10 total reps
4. Table Top + Hip Thrust x 8-10 each side
5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed.
6. Light KB Squat Jumps: 3 x 3. Rest 60s.

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1a. Air Bike, Ski Erg, or Rower 5 x 20 calories (or 90 5 x 20 calories (or 90 5 x 20 calories (or 90
seconds) seconds) seconds)
1b. Kettlebell Cleans + Press 5 x 10. No rest. 5 x 10. No rest. 5 x 10. No rest.
1c. Rotational Ball Slams 5 x 10 total. No rest. 5 x 10 total. No rest. 5 x 10 total. No rest.
1d. Front Rack + Overhead 5 x 100 ft (50 ft. each). No 5 x 100 ft. No rest. 5 x 100 ft. No rest.
Carry rest.
1e. Air Bike, Ski Erg, or Rower 5 x 20 calories (or 90 5 x 20 calories (or 90 5 x 20 calories (or 90
seconds). Rest 2:30 seconds). Rest 2:00 seconds). Rest 90s.
2. P
arasympathetic 10-15 breaths with 5s nasal 10-15 breaths with 5s nasal 10-15 breaths with 5s nasal
Breathing Cooldown inhale + 1s at top + 5s exhale inhale + 1s at top + 5s exhale inhale + 1s at top + 5s exhale

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DAY 3: FULL BODY STRENGTH
Coaches Notes: A few things to note with this If you have more questions, check out our FAQ
program - these 'circuits' are highly effective to page here.
small 1-2” motion
You are NOT building in weight, you are using the 3. Adductor Rockback Thoracic Rotations:
same load across all 5 rounds (if you need to go 2 x 5 each
up slightly at some point during the circuit that's 4a. Banded Pull-apart: 3 x 10
okay but not expected.)

Your goal each week is to go slightly heavier with 5. Warm-up all 4 movements in your training
#2 - 2 RIR, week #3 - 1 RIR 6. Plyometric Variation: 3 x 3. Rest 45s.

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1a. Close Grip Floor Press 5 x 5. Rest 20s. 5 x 5. Rest 20s. 5 x 5. Rest 20s.
1b. Single Arm Kettlebell 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s.
Swings
1c. Kettlebell Lateral Lunge 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s.
1d. Chest Supported Iso 5 x 8 each. Rest 2-3:00 5 x 8 each. Rest 2-3:00 5 x 8 each. Rest 2-3:00
Rows
2a. Copenhagen Plank 3 x 10-15s each. Rest 30s. 3 x 10-15s each. Rest 30s. 3 x 10-15s each. Rest 30s.
2b. Zottman Curls 3 x 8-10. Rest 30s. 3 x 8-10. Rest 30s. 3 x 8-10. Rest 30s.
Parasympathetic 10-15 breaths with 5s nasal 10-15 breaths with 5s nasal 10-15 breaths with 5s nasal

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DAY 4: AEROBIC CONDITIONING
Coaches Notes: Today’s conditioning should be 100% conversational, RPE 5-6 (average heart-rate
around 60%.) If this feels ‘easy’ you’re doing it right.


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For time:
1a. Calories on either Air 40, 30, 20, 10 calories 40, 30, 20, 10 calories 40, 30, 20, 10 calories
Bike, Rower, Ski Erg, Air
Runner (or running 400m
per round)
1b. Calories on either Air 40, 30, 20, 10 calories 40, 30, 20, 10 calories 40, 30, 20, 10 calories
per round)
1c. Landmine Rotations 40, 30, 20, 10 reps 40, 30, 20, 10 reps 40, 30, 20, 10 reps
(total reps)
1d. Kettlebell High Pulls 40, 30, 20, 10 reps 40, 30, 20, 10 reps 40, 30, 20, 10 reps
(light) Rest 60s between rounds Rest 30s between rounds No rest between rounds.

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Coaches Notes: A few things to note with this Rest a full 2-3:00 after each round.
program - these 'circuits' are highly effective to
build work capacity while allowing for plenty of If you have more questions, check out our FAQ
rest before you return to the same movement, page here.
BUT you need to make sure you choose the
correct weights. Full Body Warm-up:
1. Foam Roll Hamstrings, Hip Flexors, Lats,
Take 3 sets performing 3-5 reps per movement to and Thoracic Spine x 30s each side -
determine the correct load. small 1-2” motion
*All foam rolling should be non-painful so
You are NOT building in weight, you are using the remove pressure as needed
same load across all 5 rounds (if you need to go 2. Active Straight Leg Raises: 2 x 5 each
up slightly at some point during the circuit that's 3. Adductor Rockback Thoracic Rotations:
okay but not expected.) 2 x 5 each
4a. Banded Pull-apart: 3 x 10
Your goal each week is to go slightly heavier with

#2 - 2 RIR, week #3 - 1 RIR 5. Warm-up all 4 movements in your training
For speed deadlifts use 60% for week #1, 65% for 6. Plyometric Variation: 3 x 3. Rest 45s.
week #2, and 70% for week #3. If you’re using *Choose either a box jump or plyo push-up
bands or chains, drop those percentages by 10%. variation. Alternate these each session.

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1a. Speed Trap Bar Deadlifts 5 x 5. Rest 20s. 5 x 5. Rest 20s. 5 x 5. Rest 20s.
1b. Barbell Shoulder Press 5 x 5. Rest 20s. 5 x 5. Rest 20s. 5 x 5. Rest 20s.
1c. Wide Grip Pull-ups 5 x 5. Rest 20s. 5 x 5. Rest 20s. 5 x 5. Rest 20s.
1d. Skater Squat 5 x 5 each. Rest 2-3:00 5 x 5 each. Rest 2-3:00 5 x 5 each. Rest 2-3:00
2a. Banded Alphabet 3 x 1 each side. Rest 30s. 3 x 1 each side. Rest 30s. 3 x 1 each side. Rest 30s.
2b. High Incline Lateral Raise 3 x 12-15. Rest 30s. 3 x 12-15. Rest 30s. 3 x 12-15. Rest 30s.

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DAY 6: OPTIONAL MIXED MODALITY
CONDITIONING
Coaches Notes: Today’s conditioning session is meant to be challenging but you should be able to
work for 30 seconds without needing to stop. Use loads that allow you to work for the entire set without
having to stop. Start this conditioning piece at a lower level of intensity and increase your pace each set
- keep track of your output (reps) and compare week #1 to week #2.
If you do not have access to a sled sub kettlebell gorilla rows.

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1a. KB Cleans 5 x 30s on/30s off. 5 x 30s on/30s off. 5 x 30s on/30s off.
1b. KB Thrusters 5 x 30s on/30s off. 5 x 30s on/30s off. 5 x 30s on/30s off.
1c. KB Front Rack Carry 5 x 30s on/30s off. 5 x 30s on/30s off. 5 x 30s on/30s off.
1d. Hand Release Push-ups 5 x 30s on/30s off. 5 x 30s on/30s off. 5 x 30s on/30s off.
1e. Sled Rope Facepulls 5 x 30s on/30s off. 5 x 30s on/30s off. 5 x 30s on/30s off.

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WEEK 4, 5, 6
BLOCK 2
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DAY 1: FULL BODY
STRENGTH CIRCUIT
Coaches Notes: A few things to note with this Full Body Warm-up:
program - these 'circuits' are highly effective to 1. Foam Roll Hamstrings, Hip Flexors, Lats,
build work capacity while allowing for plenty of and Thoracic Spine x 30s each side -
rest before you return to the same movement, small 1-2” motion
BUT you need to make sure you choose the *All foam rolling should be non-painful so
correct weights. remove pressure as needed
Take 3 sets performing 3-5 reps per movement to 3. Adductor Rockback Thoracic Rotations:
determine the correct load. 2 x 5 each
For exercises 1b - 1c, you are NOT building in
weight, you are using the same load across all
5 rounds (if you need to go up slightly at some 5. Warm-up all 4 movements in your training
point during the circuit that's okay but not
expected.) unlike your front squat which you are 6. Plyometric Variation: 3 x 3. Rest 45s.
building in weight across all 5 sets. *Choose either a box jump or plyo push-up
variation. Alternate these each session.
Rest a full 2-3:00 after each round.
If you have more questions, check out our FAQ

page here.

27

1a. Front Squat Build to a heavy 5 in 5 sets. Build to a heavy 5 in 4 sets. Build to a heavy 5 in 3 sets.
Rest 20s. Rest 20s. Rest 20s.
1b. Symmetrical Stance 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s.
DB Rows
1c. DB RDL with pause 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s. 5 x 8 each. Rest 20s.
1d. Single Arm DB Bench 5 x 8 each. Rest 2-3:00 5 x 8 each. Rest 2-3:00 5 x 8 each. Rest 2-3:00
Press
2a. Stir the pot 3 x 30s. Rest 30s. 3 x 30s. Rest 30s. 3 x 30s. Rest 30s.
2b. Double Band Pushdowns 3 x 30, 25, 20. Rest 60s. 3 x 30, 25, 20. Rest 60s. 3 x 30, 25, 20. Rest 60s.

28
DAY 2: MIXED MODALITY
CONDITIONING
Coaches Notes: Today’s conditioning session is meant to be challenging but 100% sustainable. Use
loads that allow you to work for the entire set without having to stop.
Start this conditioning piece at a lower level of intensity and increase your pace each set - keep track of
your splits and compare week #1 to week #2.
This piece should feel very similar to block #1, but try to push yourself a bit more this block.
Cyclical = air bike, rower, ski erg, sled drag, ect.


29

1a. Alternating KB Swings 5 x 20 total. No rest. 5 x 20 total. No rest. 5 x 20 total. No rest.
1b. Landmine Thrusters 5 x 10. No rest. 5 x 10. No rest. 5 x 10. No rest.
1c. Farmer Carry 5 x 100 ft. No rest. 5 x 100 ft. No rest. 5 x 100 ft. No rest.
1d. Cyclical #1 5 x 60 seconds. No rest. 5 x 60 seconds. No rest. 5 x 60 seconds. No rest.

1e. Cyclical #2 5 x 60 seconds. Rest 3:00 5 x 60 seconds. Rest 2:30 5 x 60 seconds. Rest 2:00

30
Coaches Notes: A few things to note with this Full Body Warm-up:
program - these 'circuits' are highly effective to 1. Foam Roll Hamstrings, Hip Flexors, Lats,
build work capacity while allowing for plenty of and Thoracic Spine x 30s each side -
rest before you return to the same movement, small 1-2” motion
BUT you need to make sure you choose the *All foam rolling should be non-painful so
correct weights. remove pressure as needed
Take 3 sets performing 3-5 reps per movement to 3. Adductor Rockback Thoracic Rotations:
determine the correct load. 2 x 5 each
For exercises 1b - 1c, you are NOT building in
weight, you are using the same load across all
5 rounds (if you need to go up slightly at some 5. Warm-up all 4 movements in your training
expected.) unlike your floor press which you are 6. Plyometric Variation: 3 x 3. Rest 45s.
building in weight across all 5 sets. *Choose either a box jump or plyo push-up
variation. Alternate these each session.
Rest a full 2-3:00 after each round.
If you have more questions, check out our FAQ

page here.

31

1a. Close Grip Floor Press Build to a heavy 5 in 5 sets. Build to a heavy 5 in 4 sets. Build to a heavy 5 in 3 sets.
Rest 20s. Rest 20s. Rest 20s.
1b. TRX Facepulls 5 x 10-12. Rest 20s. 5 x 10-12. Rest 20s. 5 x 10-12. Rest 20s.
1c. B-Stance Glute Hip Thrust 5 x 10-12 each. Rest 20s. 5 x 10-12 each. Rest 20s. 5 x 10-12 each. Rest 20s.
1d. Hamburger Squat 5 x 10-12. Rest 2-3:00 5 x 10-12. Rest 2-3:00 5 x 10-12. Rest 2-3:00
2a. Copenhagen Plank 3 x 10-15s each. Rest 30s. 3 x 10-15s each. Rest 30s. 3 x 10-15s each. Rest 30s.
2b. Zottman Curls 3 x 8-10. Rest 30s. 3 x 8-10. Rest 30s. 3 x 8-10. Rest 30s.

32
DAY 4: AEROBIC CONDITIONING
Coaches Notes: Today’s conditioning should be 100% conversational, RPE 5-6 (average heart-rate
around 60%.) If this feels ‘easy’ you’re doing it right.


33

For time:
1a. Calories on either Air 40, 30, 20,10 calories 40, 30, 20,10 calories 40, 30, 20,10 calories
per round)
1b. Calories on either Air 40, 30, 20, 10 calories 40, 30, 20, 10 calories 40, 30, 20, 10 calories
per round)
1c. Double or Single Unders 40, 30, 20, 10 reps 40, 30, 20, 10 reps 40, 30, 20, 10 reps
1d. Hollow Rocks 40, 30, 20, 10 reps 40, 30, 20, 10 reps 40, 30, 20, 10 reps
Rest 60s between rounds Rest 30s between rounds No rest between rounds.

34
Coaches Notes: A few things to note with this If you have more questions, check out our FAQ
program - these 'circuits' are highly effective to page here.
small 1-2” motion
For exercises 1b - 1c, you are NOT building in 3. Adductor Rockback Thoracic Rotations:
weight, you are using the same load across all 2 x 5 each
5 rounds (if you need to go up slightly at some 4a. Banded Pull-apart: 3 x 10
expected.) unlike your Trap Bar Deadlift which
5. Warm-up all 4 movements in your training
which you are building in weight across all 5 sets.

Sub Max reps for push-ups = 1 rep shy of failure. 6. Plyometric Variation: 3 x 3. Rest 45s.

35

1a. Trap Bar Deadlift Heavy 5 in 5 sets. Rest 20s. Heavy 4 in 5 sets. Rest 20s. Heavy 3 in 5 sets. Rest 20s.
1b. Landmine Rotation To 5 x 3 each. Rest 20s. 5 x 3 each. Rest 20s. 5 x 3 each. Rest 20s.
Press (speed)
1c. Close Grip Chin-ups 5 x 6. Rest 20s. 5 x 6. Rest 20s. 5 x 6. Rest 20s.
1d. Tall Kneeling Halo 5 x 10s each direction. 5 x 10s each direction. 5 x 10s each direction.
Rest 2-3:00 Rest 2-3:00 Rest 2-3:00
2a. BW Walking Lunges 3 x 50 steps. No rest. 3 x 50 steps. No rest. 3 x 50 steps. No rest.

2b. Push-ups 3 x submax. Rest 90s. 3 x submax. Rest 90s. 3 x submax. Rest 90s.

36
DAY 6: CONDITIONING
Coaches Notes: Today’s conditioning session is meant to be challenging but you should be able to work
for 30 seconds without needing to stop. Use light to moderate loads on your sled. This sled work should
take roughly 30 minutes to complete.
If you do not have access to a sled you can sub 30-60 minutes of low-intensity cardio eg. bike, running,
rucking, ect.

37

Sled Drag Forward 400 meters. Stop as needed. 400 meters. Stop as needed. 400 meters. Stop as needed.
Sled Drag Backward 400 meters. Stop as needed. 400 meters. Stop as needed. 400 meters. Stop as needed.
Sled Drag Facepulls 400 meters. Stop as needed. 400 meters. Stop as needed. 400 meters. Stop as needed.
Sled Drag Extensions 400 meters. Stop as needed. 400 meters. Stop as needed. 400 meters. Stop as needed.

38
EVOLV TRAINING SUBSCRIPTION
FAQS
EVOVL subscription based programming closely mirrors what you’ve followed the last 6 weeks. The
training split is as follows:
EVOLV Training Split

• Monday: Full Body Strength Circuit
• Tuesday: Conditioning
• Wednesday: Full Body Strength Circuit
• Thursday: Conditioning
• Friday: Full Body Strength Circuit
• Saturday: Optional Conditioning
• Sunday: Active Recovery

39
FAQS
Q: What If I can only train 2, 3, or 4x per week?

A: EVOLV is an adaptable training plan consisting of three full-body sessions, two aerobic conditioning
sessions, and one optional conditioning session. If you can only perform 2 sessions per week, not a
problem. Our coaches will give you guidance on what sessions to perform!
Q: What equipment EVOLV?

A: A squat rack with a pull-up bar, one piece of cardio equipment, dumbbells, kettlebells, TRX straps
(or rings), resistance bands, a barbell, and a bench. Anything above what's listed alternatives will
be provided.
Q: How long do the sessions take?

A: 60 minutes, including both warm-up & cooldown for EVOLV.
Q: Is there support available?

A: Yes! We have coaches standing by to answer your questions as well as a private FB group that
supports all of our athletes.
Q: How much do these subscriptions cost?

A: Each subscription is $30/month.

40
PRIVATE JBC ATHLETE
FACEBOOK GROUP
FACEBOOK SIGN-UP FOR EVOLV
Subscription in the TrainHeroic App

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EVO LV

© 2023 Jason Brown Coaching. All Rights Reserved.

Day 1: Full Body Strength

This is a 5-day per week program + 1 optional conditioning session.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

• Two-pieces of cardio equipment ie. rower, bike, or the ability to jog

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

okay but not expected.)

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

1. Foam Roll Adductors: 60s of 1-2" motion on each side

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

okay but not expected.)

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

1. Foam Roll Adductors: 60s of 1-2" motion on each side

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

Your goal each week is to go slightly heavier with

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

If you do not have access to a sled sub kettlebell gorilla rows.

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

If you have more questions, check out our FAQ

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

Cyclical = air bike, rower, ski erg, sled drag, ect.

1. Foam Roll Adductors: 60s of 1-2" motion on each side

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

1b. Landmine Thrusters 5 x 10. No rest. 5 x 10. No rest. 5 x 10. No rest.

1d. Cyclical #1 5 x 60 seconds. No rest. 5 x 60 seconds. No rest. 5 x 60 seconds. No rest.

© 2023 Jason Brown Coaching. All Rights Reserved.

If you have more questions, check out our FAQ

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

1. Foam Roll Adductors: 60s of 1-2" motion on each side

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

which you are building in weight across all 5 sets.

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

2a. BW Walking Lunges 3 x 50 steps. No rest. 3 x 50 steps. No rest. 3 x 50 steps. No rest.

© 2023 Jason Brown Coaching. All Rights Reserved.

© 2023 Jason Brown Coaching. All Rights Reserved.

Exercise Week #1 Week #2 Week #3

© 2023 Jason Brown Coaching. All Rights Reserved.

EVOLV Training Split