You have a successful life. You have a meaningful career. You have a fulfilling personal life. You have all the things you aspire to…
Except… the shape you’re in isn’t in line with the rest of your lifestyle. If you were performing in your health and fitness the way you’re performing in your career, you’d already be achieving your ideal physique and performing at an
optimal level.
But this is the one area of your life you’re not progressing in and it’s bothering the f*ck out of you: you don’t have the look and command the presence that fits your status in life.
You’ve let your health and appearance slide in order to achieve everything else you’ve accomplished since then. You’re ready to transform yourself back to the fit athlete you were when you were younger.
You know you’re better than this. You know you could be more. You don’t just want to look better… You want to feel better. You want to be there for your kids when you’re older… energized and vital and living a long and happy life with them.
You want to leverage yourself by hiring someone who knows exactly what to do. No guesswork required. Move directly to your results. This is a pivotal area in your life that’s been lacking.
I grew up poor in a small town, and fitness was my path towards self-confidence. I dreamed of being a personal trainer, but gave up this dream after college to go into finance. Dreams die hard though–and eventually I realized I needed to follow my passion. Within a year of starting, I was one of the Top 25 Equinox trainers in the country. Now, 10 years into my career as a performance coach, I have my own thriving practice and I’m privileged to train executives, entrepreneurs, and celebrities.
Having a high demand career and a family creates unique challenges that most in the fitness industry cannot speak to besides Jacob. He understands our unique situation and has an authentic message that provides actual solutions to live a healthy and normal life. His speaking is engaging, educational and will actually make you laugh in the process. After hearing Jacob speak you will leave for the first time in your life feeling like you are in control. Jacob has spoken in front of thousands of our clients and always makes an impact. – Chirag Shah
Tall Kneeling Banded Hip Extensions
HOW TO: Long Lever Adductor Raises
HOW TO: Long Lever Adductor Hold
HOW TO: Pronated Cable Lateral Raise
HOW TO: Pronated Dumbbell Lateral Raise
HOW TO: Short Lever Adductor Holds
HOW TO: Kettlebell Hip Flexor Raise
HOW TO: Tempo Decline Dumbbell Bench Press
HOW TO: Racked Cossack Squats
HOW TO: Weighted Side Planks
HOW TO: Short Lever Adductor Raises
HOW TO: Dumbbell Scaption
HOW TO: Hatfield Squat
HOW TO: Dumbbell Powell Raises
HOW TO: Cable Powell Raise
HOW TO: Dumbbell Neutral Floor Press
HOW TO: Belt Squat Sumo Squat
HOW TO: Belt Squat SDL
HOW TO: Cossack Squats
HOW TO: Dumbbell Floor Press
HOW TO: Cuffed Cable Lateral Raise
HOW TO: Barbell Floor Press
HOW TO: Belt Squat Calf Raise
HOW TO: Belt Squat RDL
HOW TO: Banded Hip Flexor Raise
HOW TO: Assisted Side Step-ups
HOW TO: Against the Wall Tibialis Raise
HOW TO: Cable Row with Rotation
HOW TO: Banded Upright External Rotation
HOW TO: Cable Chest Press
HOW TO: Cable Upright External Rotation
HOW TO: Dumbbell External Rotation
HOW TO: High Incline Barbell Bench Press
HOW TO: Overhead Tricep Rope Extensions
HOW TO: Tempo Dumbbell Bench Press
HOW TO: Leg Press Calf Raise
HOW TO: Mini Band External Rotation
HOW TO: TRX Wide-grip Row
HOW TO: Assisted Step-up
How to: Lat Stretch
How to: Assisted Bulgarian Split Squat
How to: Pec Stretch
Racked Side Step Ups
Racked Step Ups
Standing Leg Curls
Racked High Step Ups
Vertical Leg Press
Strict EZ Bar Forehead Curls
Strict Barbell Forehead Curls
Reverse Machine Squats
Smith Machine Skull Crushers
Machine Romanian Deadlift
Pendulum Squats
Racked Curtsy Lunge
Heel Elevated Barbell Glute Bridge
Half Kneel Body Weight Reverse Lunge
Heel Elevated Body Weight Glute Bride
Half Kneel Barbell Reverse Lunge
Goblet Curtsy Lunge
Dumbbell Curtsy Lunge
Heel Elevated Dumbbell Glute Bride
Half Kneel Dumbbell Reverse Lunge
Half Kneel Racked Reverse Lunge
Dumbbell High Step Ups
Dumbbell High Side Step Ups
High Knee Sled Push
EZ Bar Forehead Curls
Body Weight Side Step Ups
Barbell Bulgarian Split Squats
Body Weight Step Ups
Barbell Step Ups
Barbell Side Step Ups
Barbell High Step Ups
Barbell Front Squat
Body Weight Bulgarian Split Squats
Body Weight High Step Ups
Barbell High Side Step Ups
Unilateral Over Head Tricep Extensions
90 Degree Leg Press
Banded Horizontal Leg Press
Unilateral Diagonal Leg Press
Tempo Heels Elevated Dumbbell Front Squats
Overhead Walking Dumbbell Lunges
Lying Leg Extensions
Strict Dumbbell Forehead Curls
Shrugs
Unilateral Hack Squat
Pronated Dumbbells Skull Crushers
Leg Extensions
Incline Dumbbell Curl
Horizontal Unilateral Leg Press
Bilateral Overhead Tricep Extension
Diagonal Leg Press
Body Weight Seated Calf Raises
Band Antirotation Press
Barbell Reverse Lunge
Banded Bodyweight Hip Thrust
Barbell Skull Crushers
Angled Cable Kickback
Banded Tempo Dumbbell Bench Press
Adductor Machine
3 Ways to Dip
Heel Taps
Dumbbell JM Press
Barbell JM Press
Smith Machine JM Press
Barbell Box Squat
Banded Curls
Band Across the Body Diagonal Row
Deficit Sumo Dumbbell Deadlift
Banded Decline Dumbbell Flys
Banded Unilateral Overhead Tricep Extension
Decline Dumbell Flys
Deficit Sumo Barbell Deadlift
Banded Tempo Incline Dumbbell Press
Barbell Muscle Snatch
Bilateral Dumbbell Sumo Deadlift
Back Supported Cable Fly
Band Pronanted Pulldown
Supinated Bent Over Dumbbell Row
Wide Grip Bent Over Dumbbell Row
Supinated Dumbbell Deficit Row
Supinated Dumbbell Chest Supported Row
Supinated Barbell Row
Wide Grip Dumbbell Deficit Row
Wide Grip Seal Dumbbell Row
Supinated Seal Row
Single Arm Supinated Pulldown
Pronated Pulldown with Stretch
Lying Cable Incline Flys
Heel Elevated Barbell Front Squat
Incline Dumbbell Press With A Stretch
Myo Dumbell Flys
Decline Myo Rep Dumbell Flys
Dumbbell Jefferson Squat
Deficit Dumbbell Deadlift
Dumbbell Muscle Snatch
Banded Overhead Tricep Extension
Dumbbell Deficit Row
Banded Single Arm Facepull With External Rotation
Banded Tempo Incline Dumbbell PressBanded Unilateral Overhead Tricep ExtensionBarbell Muscle SnatchBilateral Dumbbell Sumo DeadliftDecline Dumbell FlysBanded CurlsBanded Decline Dumbbell FlysBand Across the Body Diagonal RowDeficit Sumo Dumbbell DeadliftDeficit Sumo Barbell DeadliftBand Pronanted PulldownBack Supported Cable Fly
Cable Fly
Cuban Press
Banded Dumbbell Fly
Band Overhead Pulls
90 Degree Leg Press
Reverse Pushdown
Strict Across the Body Hammer Curls
Single Arm Cable Reverse Fly
Slight Incline Unilateral Dumbbell Press
Single Leg Smith Machine Calf Raise
Unilateral Bench Press with a Stretch
TRX Kneeling Rollout
Strict Hammer Curls
Unilateral Leg Extensions
TRX Roll Out
One Arm Plank Row
Myo Rep Leaning Over Seated Leg Curls
Myo Rep Seated Hamstring Curls
Myo Rep Decline Dumbbell Flys
Machine Kickback
Leaning Cable Lateral Raises
Lying Dumbbell Lateral Raise
High Incline Dumbbell Press with a Stretch
Hammer Curls
Reverse Dumbbell Curls
Chest Supported Dumbbell Lateral Raise
Banded Y Fly
Banded Slight Incline Dumbbell Bench Press
Banded Lying Lateral Raise
Dumbbell Glute Bridge
Bodyweight Glute Bridge
Sprinter Lungess
Abductor Foam Rolling
Unilateral Bodyweight Glute Bridges
Dumbbell JR Press
Sumo Barbbell Deadlift
Barbbell Glute Bridge
Body Weight Walking Lunges
Trx Single Leg Glute Bridge
Machine Standing Calf Raise
Pike Push Up
TRX Reverse Fly
Trx Curtsy Lunge
Trx Jump Squats
Bodyweight Trx Leg Extension
Trx Bulgarian Split Squats
Trx Glute Bridge
Ez Bar Curl
Trx Feet Suspended Push Up
Trx Leg Extension
Trx Pushup
Trx Single Leg Extension
Unilateral Bodyweight Hip Thrust
Band Neutral Pulldown
Barbell Hip Thrust
Band Single Arm Neutral Pulldown
Foot Elevated Barbell Split Squats
Seated Reverse Cable Fly
Band Supinated Pulldown
Machine Seated Calf Raise
Band Single Arm Supinated Pulldown
Machine Crunch
Assisted Tricep Dip
Assisted Chin Up
Assisted Dip
Assisted Neutral Grip Pull Up
Machine Calf Raise
Half Kneel Dumbbell Reverse Lunge
Seated Dumbbell Lateral Raise
Single Leg Dumbbell Hip Thrust
Trx Tricep Kickback
Trx Overhead Squat
Trx Y Fly
Dumbbell Walking Lunges
Trx Tricep Extension
Trx Face Pull
EZ Bar Upright Row
Lying Cable Upright Row
Seated Upside Down Press
Across The Face Tricep Extension
Incline Bodyweight Tricep Extension
Single Arm Cable Tricep Extension
Bodyweight Tricep Extension
Elevated Bilateral Dumbbell Deadlifts
Bilateral Dumbbell Deadlifts
Assisted Pull Up
Incline Pushup
Decline Pushup
Barbell Split Squats
Weighted Tricep Dips
Trx Bicep Curl
Slight Incline Dumbbell Press
Single Arm Pushdown
Weighted Standing Calf Raise
Weighted Dips
Single Arm Reverse Pushdown
Weighted Pull Up
Trx One Arm Row
Pec Foam Rolling
Quad Stretch
Across The Face Pull
Barbell Deficit Row
Quad Band Stretch
Dumbbell Deficit Row
Kneeling Pronated Single Arm Pulldown
Bodyweight Hip Thrust
Extensor Foam Roll
Weighted Bench Dip
Dumbbell Single Arm Front Raise
Kneeling Supinated Single Arm Pulldown
Weighted Single Leg Calf Raise
Trap Foam Rolling
Smith Machine Squat
Sit Up
Band Pushdown
Band Single Arm Pushdown
Deficit Dumbbell Reverse Lunges
Lying Cable Lateral Raise
Safety Squat
Side Plank Hip Taps
Band High to Low Chop
Barbell Stiff Leg Deadlifts
Band Low to High Chop
Band Diagonal Row
Sissy Barbell Squat
Smith Machine Bulgarian Split Squat
Smith Machine Split Squat
Band Single Arm Pushdown
Sissy Goblet Squat
Side Bulgarian Split Squat
Band Curl
Band Pulldown
Band One Arm Row
Smith Machine Front Foot Elevated Split Squat
Heel Elevated Safety Bar Squat
Plank Pull Through
Cable Skull Crusher
Plank Push Through Abs
Dumbbell Face Scrapper
Front Foot Elevated Dumbbell Split Squat
Deficit Deadlift
Beast Push Throughs
Barbell Face Scrapper
Ab Wheel
Booty Builder
Smith Machine Good Mornings
Band Overhead Squat
Dumbbell Front Sumo Squat
Beast Pull Through
One Arm Dumbbell Bent Over Row
Scapula Pullup
Incline Dumbbell Front Raise
Dumbbell Push Press
Goblet Reverse Lunge
Dumbbell Pullover From Ground
Reverse Fly Hinge Position
Rack Reverse Lunge
High Incline Neutral Grip Press
Cable Front Raise
Hack Squat
Half Kneeling Shoulder Press
Deficit Pushup
Superman Holds
Smith Machine Reverse Lunge
Plyo Pushup
Reverse Fly Machine
1/2 Kneeling Leg Curl Machine
Smith Machine Rows
Smith Machine Sumo Squat
Hand Release Pushup
Machine Squat
Dumbbell Frog Pumps
Belt Squat
Supinated Pulldown Machine
Frog Pumps
Pause Squats
Banded Dumbbell Hip Thrust
Banded Barbell Hip Thrusts
Band Hip Thrust
Back Extension
Barbell Inverted Row
Bench Dips
Dumbbell Goblet Squat
Banded Lying Leg Curls
Deficit Barbell Reverse Lunges
Dumbbell Hip Thrust
Extensor Stretch
Russian Twists
Heel Elevated Dumbbell Goblet Squat
Seal Dumbbell Rows
Cable Upright Row
Seal Barbell Rows
How to Use a Massage a Gun
90/90 Stretch
90/90 With Rotation
Landmine Squat
Landmine Meadow Row
Sprinter Sit Ups
Half Kneeling Landmine Press
Full Kneeling Landmine Press
Landmine Press
Assisted Single Leg Romanian Deadlift
Landmine Single Leg Romanian Deadlift
Full Range of Motion Lateral Raises
Good Morning
Dumbbell Stiff Leg Deadlifts
Smith Machine Hip Thrusters
Smith Machine Romanian Deadlift
Smith Machine Pause Squats
Smith Machine Deadlifts
Reverse Froggers
Smith Machine Calf Raise
Smith Machine Frog Pumps
Smith Machine Triple Contraction Hip Thruster
Single Leg Reverse Hyperextension
Smith Machine Feet in Front Squat
Reverse Hyperextension off Bench
Cable Hip Abduction
KAS Barbell Glute Bridge
Goblet Box Squats
Dumbbell Incline Fly
Cable Y Flys
Body Weight Box Squats
Sissy Rack Squat
Dumbbell Flys
KAS Dumbbell Glute Bridge
Glute Ham Raise
Body Weight Leg Curl
Smith Machine Bench Press
Pistol Squats
Weighted Sit Ups
Assisted Nordic Curl
Nordic Curl
Single Arm Plank
Weighted Pull Ups
Supinated Pulldown
Crossbody Lateral Raise
Neutral Pulldown
Two Arm Cable Curl
Single Arm Cable Bicep Curl
Pronated Pulldown
Single Arm Facing Away Cable Curl
Banded Reverse Fly
Banded Bent Over Reverse Fly
Band Lateral Raise
Rapunzel Tricep Extension
Body Weight Squats
Machine Military Press
Neutral Grip Machine Press
Single Front Arm Carry
Pull Up Negatives
Glute Foam Roll
Pullover From Bench
High Side Step Ups
Machine Laterals
Elevated Deadlift
Glute Medius Foam Roll
Smith Machine Shoulder Press
Smith Machine Skull Crusher
Machine Reverse Fly
Hammer Strength Shoulder Press
Glute Bridge Dumbbell Pullover
Machine Tricep Extension
MY SINGLE FAVORITE DELT EXERCISE
External Rotation
Internal Rotation
Trx Row
Trx Reverse Lunge
TRX Pull Up
Dumbbell Side Step Ups
One Arm Cable Pullover
Dumbell Step Ups
Dumbbell Bulgarian Split Squats
Dumbell Split Squats
Barbell Preacher
Decline Dumbell Bench
Glute Drive
One Arm Cable Row
Machine Row
Cable Pulldown
Abductor Machine
Decline Barbell Bench
Cable Row
236: The Improvement Season – How To Train Your Hamstrings
How To: Partial Repititions
How To: Alternating V Sits
How To: Unilateral Leg Plank
How To: V Sits
How To: Lying Leg Raises
How To: Hollow Rocks
