Gilly Strength & Conditioning
Functional Training, General Fitness, Strength & Conditioning"Unilateral Beast: 10 Weeks to Dominant Strength"
🔹 Build total-body strength with a single-leg focus
🔹 Unlock athletic power and long-term resilience
🔹 Test & track progress in key lifts: B-Stance Deadlift, Split Squat, Overhead Press, & Bench Press
This program isn’t just about getting stronger—it’s about building the foundation for elite performance and injury-proofing your body for the long haul. Ready to level up? 💪🔥
4 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Wake Up + Total Body Prep
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 Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
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
E
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
Conditioning
A
Wake Up + Total Body Prep
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 Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
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
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
G
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
Conditioning
A
Wake Up + Total Body Prep
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 Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
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
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
G
No Equipment: Total Body Stretch
No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction
Conditioning
A
Wake Up + Total Body Prep
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 Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)
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
Conditioning
E
Spinal Hygiene & Lower Body Mobility
Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each
