Bodyweight Program
Gill Training Systems
General FitnessThis program is a bodyweight program that can be done anywhere.
A1
Glute Bridge
2 x 10
A2
Hip Clams
2 x 10
A3
90/90 Hip Switches
2 x 5
A4
Kneeling Hip Flexor Stretch
2 x 30
A5
Quadped T-spine Rotations
2 x 10
A6
All-Fours Rockers
2 x 10
A7
All-Fours Adductor Rocker
2 x 6
A8
Knee Hug
2 x 6
A9
Walking Lunge with Rotation
2 x 6
A10
Single-leg Balance
3 x 30
B
ISO Lunge Hold
1 x 3:00
C1
Air Squat
1 x 10
C2
Push Ups
1 x 5
D1
Plank
3 x 10
D2
Side Plank
3 x 10
D3
Glute Bridge ISO Hold
3 x 20
D4
Superman
3 x 10
E
Jumping Jacks
1 x 8 @ 20
A1
Glute Bridge
2 x 10
A2
Hip Clams
2 x 10
A3
90/90 Hip Switches
2 x 5
A4
Kneeling Hip Flexor Stretch
2 x 30
A5
Quadped T-spine Rotations
2 x 10
A6
All-Fours Rockers
2 x 10
A7
All-Fours Adductor Rocker
2 x 6
A8
Knee Hug
2 x 6
A9
Walking Lunge with Rotation
2 x 6
A10
Single-leg Balance
3 x 30
B1
Split Squat
3 x 5
B2
Dead Bug
3 x 6
C1
Push Ups
3 x 6
C2
ISO Hold Y/W/T
3 x 10
D
HICT Step-ups
3 x 5:00
A1
Glute Bridge
2 x 10
A2
Hip Clams
2 x 10
A3
90/90 Hip Switches
2 x 5
A4
Kneeling Hip Flexor Stretch
2 x 30
A5
Quadped T-spine Rotations
2 x 10
A6
All-Fours Rockers
2 x 10
A7
All-Fours Adductor Rocker
2 x 6
A8
Knee Hug
2 x 6
A9
Walking Lunge with Rotation
2 x 6
A10
Single-leg Balance
3 x 30
B1
High Knees In Place
5 x 30
B2
Air Squat
5 x 30
B3
Mountain Climber
5 x 30
B4
Skaters
5 x 30
B5
Lateral Line Hops
5 x 30
C
Walk
1 x 20:00
Mitchell Gill
I am a certified athletic trainer and strength and conditioning coach with the goal of helping feel, move, and look better.
