Gilly Strength
This training program is designed to increase total body strength with an emphasis on single leg strength. Single leg strength is critical in athletic development and longterm health.
The first and last week of the program are used to test your strength in 4 different movements: B-Stance Deadlift, Barbell Overhead Press, Barbell Bench Press, and Barbell Split Squat.
These tests will set you up for success throughout this training program and for future programs. Each of these exercises can be easily converted to the standard barbell lifts as well!
Features4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Total Body Prep + Shake Out
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge x 5ea (Right/Left/Both)
B1
Russian KB Swing
3 x 8
B2
Resisted Broad Jumps
3 x 3
C
B Stance Trap Bar Deadlift
5, 4, 3, 2, 2, 1, 1 @ 4, 5, 6, 7, 8, 9, 10
D1
Single Leg - Leg Extension
3 x 8
D2
Calf Raise
3 x 8
D3
Hip Abduction Machine
3 x 10
Conditioning
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
Prep
B
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
C1
DB Push Press
3 x 5
C2
MB Vertical Overhead Toss
3 x 5
D
Overhead Press
5, 4, 3, 2, 2, 1, 1 @ 4, 5, 6, 7, 8, 9, 10 lb
E1
DB Lateral Raise
3 x 10
E2
1-Arm DB Row
3 x 10
F1
DB Bicep Curls
3 x 10
F2
Tricep Pushdown
3 x 10
Conditioning
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
Prep
B
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
C1
Clapping Push-Up
3 x 5
C2
Standing Med Ball Chest Pass
3 x 5
D
Bench Press
5, 4, 3, 2, 2, 1, 1 @ 4, 5, 6, 7, 8, 9, 10 lb
E1
DB Chest Fly
3 x 10
E2
Lat Pulldown
3 x 10
F1
Hammer Curl
3 x 10
F2
DB Overhead Tricep Extension
3 x 10
Conditioning
A
Total Body Prep + Shake Out
Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge x 5ea (Right/Left/Both)
B1
Hang Clean High Pull
3 x 5
B2
Box Jump
3 x 5
C
Barbell Split Squat
5, 4, 3, 2, 2, 1, 1 @ 4, 5, 6, 7, 8, 9, 10
D1
Seated Machine Hamstring Curl
3 x 8
D2
Seated Calf Raise
3 x 8
D3
Sissy Squat
3 x 8
