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Training

A Brand New Offering from Coach Joey!

Conjugate: combining two or more parts to form a single bigger piece.

When it comes to lifting, I’m always striving to find new ways to combine different techniques (or conjugate them) to make unique, fun and of course most effective workouts for my clients.

I am offering a variation of the conjugate method to my clients already doing 2+ days a week. The complete program is 4 days per week. For those unable to commit to that, I have a 3 day version condensed as well.

Spring is here, Summer is coming, and I want to offer a different approach in getting strong and lean with more days/week. It’s time to up the anti and fast track your results. For those wanting to try it, you have to be able to commit at least 3 days a week and optimally 4 - and the program runs mid April through Mid July, perfect for getting you summer ready.

What is the conjugate program exactly? It is a Strength and Hypertrophy Program with dedicated days for each “function”. There are 4 days, alternating upper and lower body (2 lower, 2 upper per week or 1 upper, 1 lower and 1 longer full body day). Each day has a specific focus, which makes the conjugate different than other programs. One lower body day is all about hitting a 5 or 3 rep max of the squat or deadlift for that day (max effort lower), one upper body day tries to find your 5 or 3 rep max for the bench press (max effort upper body), etc. The other day(s) are rep(hypertrophy) work or dynamic effort days. On the other 2 days there is a dedicated day for high rep lower body work and a day dedicated to high rep upper body work. In layman’s terms, you alternate between days where you max out heavy lifting, and days with lighter way and higher reps.

Not only is this aimed towards getting you summer ready quickly, but I am offering this at a MASSIVE discount. Please reach out to me for more information on pricing, but let’s just say you’ll be getting even more workouts, for less money. It’s a win/win for all!

A couple of disclaimers: This is not for beginner (and tif that is you and you’re not ready yet for a more advanced program and that is totally fine). You also have to have an idea of basic movements in order to switch out different exercises weekly or monthly. Remember this is a huge discount for more days so there will be some more autonomy on your part if you (chose) to do it.

For the right people it will create a great growth and strength stimulus and also added bonus of burning lots of calories from added lifting days (and intensity).

Who’s ready to start cranking up the intensity at Jtab? Whoever wants to give it a go and can COMMIT to at least 3 days(better with 4), then let me know!  Stop by and see me at the gym, send me a DM on Facebook, or email jtabtraining@gmail.com for more information, pricing and to sign up!

Training

Hip Mobility

Today I’ve got a few different exercises and stretches for you to do to increase your hip mobility, loosen your hips, and set your self up for better squats in the future. Increasing your hip mobility can also help protect your lower back and relieve back pain, as well as increase athletic performance. Check them out below!

Training

Don't Got Glutes? Glute Camp Will Help!

Struggling to get a set of glutes or wish to naturally “enhance” what you have already? Enter
Jtab’s Glute Camp! 3 Days a week on top of your normal workouts will get your glutes to
where you want them! Best part of it is they can all can be done at home with just a few simple
pieces of equipment!

After purchasing this program everything will be laid out for you and includes:

  • Complete weekly workouts included a different one for each day of the week,
  • An online tracking sheet to keep track of your progress and what day you're on,
  • Videos showing proper form so you can maximize your workouts, 
  • And a private FB group with Joey answering any questions glute related.
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3 extra days a week of dedicated glutes will really help focus on developing the glutes to not only look great but perform more optimally. This will make your squats, deadlifts and lunges better and you they will look better in jeans, bathing suites, dresses, khakis, yoga pants, and sweatpants even! Done right, training your glutes more often will ALSO ease or prevent back pain, knee pain and keep your hips more healthy. It is a WIN/WIN situation. Look better, perform better and feel better! Let’s do this glute thing!

The cost of the program is $25 per month. There is no long term commitment and each month a new workout will be created! Those that are local can save their spot by bringing payment direct to Joey at the gym. To register via PayPal Click Here!

Training

The Ultimate At-Home Leg Workout

I’m all for a crazy heavy weight training workout but sometimes you just can’t get to the gym but want to get a great workout in.  You will be hard pressed to find a better home based leg exercise than the split squat. 

Here my client Charlotte demonstrates a slightly advanced version for people that have the mobility and strength.  It is called the Front Foot Elevated Split Squat.  This exercise fries your quads and glutes and gives you a great stretch in your hips.  If you can not do this variation you can simply omit the box(step) in front and have your front foot on the ground.  Give it a try and get those legs cranking!  Start out with low reps but once you mastered your form pump those reps upwards to 15-20 each leg!  Do a few sets of high rep split squats once or twice a week and you will notice your legs becoming stronger and leaner!    

Training

Got 30 Minutes?

get a full body workout in only 30 minutes in East Greenwich, RI

Have less than 30 minutes to train yet still actually want to get a good workout in?  No problem, Jtab Training has your back (and glutes and quads and arms and shoulders also haha).  New to Jtab Training, but not a new fad or training philosophy at all, is the idea of getting in a complete full body workout by doing only the major, or most functional, movements as a circuit.  The workout will be simple yet effective and time efficient, making it perfect for those on a tight schedule.  These workouts include all the “big” moves, so you are burning many calories and building lean muscle all at the same time.  In addition, these “big” moves elevate your heart rate for conditioning training.  We will be offering these to members and non-members as a drop in price of $5 (paid via Venmo or cash at time of visit).  There will be beginner circuits and intermediate circuits based on an individual’s level.

Email Joey at jtabtraining@gmail.com with questions or to learn more so you can start start to get a taste of the Jtab experience with no membership required!  

Training

Mini Band Upper Body Workout pt. 2 of 2

The mini band is back and welcome to pt. 2, upper body. Today we're using the mini band to work not only your arms, but your core and midsection as well. 

All 3 of these exercises can be done at home, without the use of extra weights, while still getting an excellent strength workout. These exercises will help you strengthen your shoulders,back and arms, tighten your core and burn calories. Combine these with the lower body workout in pt. 1 and you'll have a great, full body workout.

 

 

Training

Mini Band Lower Body Working pt. 1 of 2

Today we're featuring one of the favorite tools at Jtab Training, the mini band! At about $2 per band, this is something you can easily pick up at any gym supply store or online. So grab yours (or ask me to order one for you) and start using it at home for some great resistance training.

Today is part 1 of a 2 part series featuring the mini band and we're starting with the lower body. This series of 3 exercises features glute walks, squats and glute bridges which can all be done without extra weights at home. Not only will these moves help shape your legs and glutes, but offer you better balance and stability, relieve pressure from your lower back, AND burn calories.

Training

New Year Fat Loss Workout

Welcome back and Happy New Year! Right now we know everybody is focused on getting back in shape after the holiday season. If you did overindulge a little don't worry! Today we've got an at home, full body, fat burning workout designed to help you get your metabolism going. These moves can be done at home, without any weights, so no excuses! Get up and get moving, to start rocking your body in 2017.

Do this entire circut 3 times with 10 reps for each move.