Gilly Strength
This is an intermediate/advanced 10 week program, built to push your strength and muscle mass to the max! The program has built in Pre/Post Testing to help you track your overall progress from start to finish. This also helps you transition into the next training phase!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Prep Circuit #1
Run/Bike/Row x 5 minutes 1 Round of the following: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Reach x 5ea 3. Knee Hug to Forward Lunge x 5ea 4. Worlds Greatest x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Quadruped T-Spine Rotations x 10ea 7. Quadruped Hip Circles (Knee In & Out) x 5ea 8. Hip Fire Hydrants x 10ea 9. Push Up + Shoulder Taps x 10ea 10. Single Leg Glute Bridge Rep + Iso x 10ea + 0:20 Iso
B1
Front Squat
10, 8, 6, 5, 5, 5, 5
B2
Box Jump
3 x 3
C1
Barbell Hip Thrust
3 x 6 @ 7
C2
KB double leg RDL
3 x 10 @ 7
C3
Prone Machine Hamstring Curl
3 x 12
D1
Split Squat
3 x 12
D2
Bent Knee Adduction
3 x 5
D3
Goblet Squat
3 x 10
Prep
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
Circuit
B
3 Rounds of BB Complex: 1. Upright Row x 5 2. High Pull x 5 3. Thruster x 5 4. Bent Row x 5 5. RDL x 5 6. Row Erg x 500m or .25mi run
Circuit
C
3 Rounds of DB/BW Circuit: Add weight if too easy. 1. Hollow Body Rock x 10 2. Russian Twists x 10 3. Hanging Leg Lifts x 10 4. Assault Bike x 1000m or .25mi run
D1
Calf Raise
3 x 10
D2
Heel Elevated Iso Split Squat
3 x 30
Prep
A
Upper Body Prep Circuit #1
Complete the following: 1. Arm Swings Across x 10 2. Arm Circles Forward/Backward x 10ea 3. Cat/Camel x 10ea 4. Quadruped Needle Threads x 10ea 5. Prone Swimmers x 10 6. Push Up + A-Frame x 10 7. Plate/DB A/W/Y/I's x 5ea
B1
Bench Press
12, 8, 6, 5, 5, 5, 5
B2
Depth Plyo Push-Up
3 x 5
C1
Half-Kneeling DB Shoulder Press
3 x 12 @ 7
C2
Incline DB Chest Fly
3 x 10 @ 7
C3
Cable Face Pull
3 x 12
D1
Close Grip Bench Press
3 x 6
D2
DB Overhead Tricep Extension
3 x 10
D3
Tricep Pushdown
3 x 10
Prep
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
Circuit
B
3 Rounds of KB Complex: 1. Alternating KB Swing x 5 ea 2. KB Reverse Lunge x 5ea 3. Single Arm Overhead Press x 5 4. Single Leg RDL x 5ea 5. Single Arm Bent Rows x 5ea 6. Row Erg x 500m or .25mi run
Circuit
C
3 Rounds of DB/BWCircuit 1. Overhead Sit Up x 10 2. Half Kneeling Windmill x 5ea 3. Seated Knee Tuck x 10 4. Assault Bike x 1000m or .25mi run
D1
Seated Calf Raise
3 x 10
D2
Single Leg Iso Glute Bridge
3 x 30
Prep
A
Total Body Prep Circuit #1
Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Fire Hydrants x 10ea 8. BW Turkish Get Ups x 5ea
B1
Barbell Deadlift
10, 8, 6, 5, 5, 5, 5
B2
Chin-Up
3 x 6
C1
1-Arm DB Row
3 x 12
C2
1/2 Kneeling Single Arm Pulldown
3 x 20
C3
DB Reverse Fly
3 x 12
D1
Barbell Bicep Curl
3 x 6
D2
Hammer Curl
3 x 10
D3
Reverse DB Curl
3 x 10
