Gilly Strength
This is a program that introduces you to the foundational movement patterns in the weight room combined with metabolic conditioning days. 3 days per week are weight-room focused while the other 2 days are minimal equipment sessions aimed at increasing heart rate while adding additional volume in the foundational movement patterns.
This is a 2 phase approach: the first 5 weeks focuses on movement pattern familiarity and advancement, while the second 5 weeks builds upon the first block emphasizing time under tension to maximize muscle gain!
Pre/Post Test weeks are built in to track improvement over the course of the program. This also gives you the opportunity to have updated numbers for the next training program!
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
Goblet Squat
10, 8, 6, 10, 10, 10, 10
B2
Clamshell
3 x 10
C1
Barbell Hip Thrust
3 x 8 @ 7
C2
Stability Ball Hamstring Curl
3 x 8
D1
Leg Extension
3 x 8
D2
Bent Knee Adduction
3 x 5
Conditioning
E
Glute Finisher Circuit
3 Rounds Of: 1. Band Fire Hydrants x 8ea 2. Donkey Kicks x 8ea 3. Band Lying Lateral Leg Lifts x 8ea 4. Band Frog Glute Bridge x 15
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 DB Complex: 1. Upright Row x 5 2. Goblet Squat x 5 3.Curl to Press 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 Knee Lifts x 10 4. Assault Bike x 1000m or .25mi run
D
Calf Raise
3 x 8
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
B
DB Bench Press
12, 8, 6, 10, 10, 10, 10
C1
DB Shoulder Press
3 x 8 @ 7
C2
Incline DB Chest Fly
3 x 8 @ 7
C3
Cable Face Pull
3 x 10
D1
DB Lateral Raise
3 x 8
D2
Tricep Pushdown
3 x 8
Conditioning
E
Glute Finisher Circuit
3 Rounds Of: 1. Band Fire Hydrants x 8ea 2. Donkey Kicks x 8ea 3. Band Lying Lateral Leg Lifts x 8ea 4. Band Frog Glute Bridge x 15
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. KB Swing x 5 2. KB Curtsy 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. Sit Up x 10 2. Half Kneeling Windmill x 5ea 3. Seated Knee Tuck x 10 4. Assault Bike x 1000m or .25mi run
D
Seated Calf Raise
3 x 8
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
RDL
10, 8, 6, 10, 10, 10, 10
B2
Straight Arm Pulldown
3 x 8
C1
1-Arm DB Row
3 x 12
C2
Step-Ups
3 x 16
C3
1/2 Kneeling Single Arm Pulldown
3 x 16
D1
DB Bicep Curls
3 x 8
D2
Back Extension
3 x 8
Conditioning
E
Glute Finisher Circuit
3 Rounds Of: 1. Band Fire Hydrants x 8ea 2. Donkey Kicks x 8ea 3. Band Lying Lateral Leg Lifts x 8ea 4. Band Frog Glute Bridge x 15
