KoJay Fitness

-Fitness Elevated
#make the move

11/16/2025

Had some time to dig into the NSCA Strength & Conditioning book and this jumped out at me 👇🏾

One of the biggest things I’ve learned as a coach:
not everyone loves working out.
Not everyone rolls into the gym hyped.
Some people don’t naturally have that dawg in them…

But here’s the secret:
You can train that.

Reversal Theory basically says your body’s stress response isn’t the enemy — your interpretation is. Those pre-competition jitters, that elevated heart rate before a lift, that feeling before a test or a big moment… that’s not panic. That’s activation. That’s your body saying, “We’re ready.”

Instead of seeing high arousal as fear, you learn to see it as fuel.
Pressure becomes your green light. 🟢

So when the heat shows up — attack.
Use it. Own it. Flip it.

And above all — surround yourself with dawgs.💪🏾

03/27/2025

These Warm-up exercises are designed to stimulate your nervous system, activate your muscles and gain the mobility and explosiveness you need in order to become a better athlete. Take care of your body and watch it take care of you✅

1. Single Leg Ground Touch to Knee Drive 1x10
2. Single Leg Calf Raises 1x15 each leg
3. Half Kneeling ISO Hold (On toes) 1x30 seconds each
4. Lateral Pogo Jumps 1x10 yards
5. Lateral Pogo Double Jumps 1x10 yards
6. Single Leg Hop and Stick 1x10 reps each leg
7. Single Leg Lateral Pogo Jumps 1x10 yards
8. Lateral Hop and Stick 1x10 yards
9. Lateral Pogo Hops 1x10 yards

Ready to make the move? Come and try my program out for free🔥Link in bio

03/20/2025

Here’s A couple of nice single leg explosive exercises you can pair to help build that power. Throw a couple sets in and get right today! And if you’re interested in becoming a better athlete right now, come join my team today and let’s get you building 🧱🔥

Single Leg Press Explosive Jump 3x6 each leg
Quick Drop Lateral Box Jump 3x5 each leg
Rotating Achilles Jumps 3x6 rotations each leg