Gill Training Systems
General Fitness, Women's TrainingFeatures
4 sessions per week
Must use App app to view and log training
Program Training
A1
Lateral Line Hops
2 x 30
A2
All Fours Belly Lift
2 x 5
A3
Book Openers
2 x 5
A4
Bench T-Spine Mobilization
2 x 5
A5
Push-up Plank W/ Shoulder Tap
2 x 8
A6
Banded Shoulder Dislocations
2 x 12
A7
Band Pull-Apart
2 x 12
B
Bat Wings
4 x 5
C1
DB Bench Press
_ , _ , MAX @ _ , _ , MAX lb
C2
Facepull
3 x 12
D
DB Bicep Curls
3 x MAX
E
Tricep Pushdown
3 x MAX
F
DB Lateral Raise
3 x MAX
A1
Jump Rope
2 x 0:30
A2
Glute Bridge
2 x 10
A3
Dead Bug
2 x 8
A4
Single Leg Lowering w/ band
2 x 8
A5
90/90 Hip Switches
2 x 5
A6
Kneeling Hip Flexor Stretch
2 x 30
A7
Zombie Squat w/ Reach Through
2 x 8
B1
Heels-elevated Goblet Squat
8, 8, MAX @ _ , _ , MAX lb
B2
Calf Raise
3 x MAX
C1
DB Reverse Lunge
3 x MAX
C2
Hamstring Walkouts
3 x 5
D
Barbell Hip Thrust
10, 6, MAX
E1
Top of Glute Bridge Hip Abductions w/ Miniband
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
E2
Glute Bridge
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
A1
Lateral Line Hops
2 x 30
A2
All Fours Belly Lift
2 x 5
A3
Book Openers
2 x 5
A4
Bench T-Spine Mobilization
2 x 5
A5
Push-up Plank W/ Shoulder Tap
2 x 8
A6
Banded Shoulder Dislocations
2 x 12
A7
Band Pull-Apart
2 x 12
B1
Half-Kneeling DB Shoulder Press
_ , _ , MAX @ _ , _ , MAX lb
B2
Half Kneeling Lat Pulldown
3 x 12
C1
Push-Up
3 x 10
C2
Inverted Row
3 x 10
D1
ISO Hold Y/W/T
3 x 15
D2
DB Overhead Tricep Extension
3 x MAX
D3
Hammer Curl
A1
Jump Rope
2 x 0:30
A2
Glute Bridge
2 x 10
A3
Dead Bug
2 x 8
A4
Single Leg Lowering w/ band
2 x 8
A5
90/90 Hip Switches
2 x 5
A6
Kneeling Hip Flexor Stretch
2 x 30
A7
Hamstring Scoops
2 x 8
A8
Behind the Head Hip Hinge
2 x 12
B
RDL
6, 6, MAX @ _ , _ , MAX lb
C1
Goblet Split Squat
3 x 8
C2
Seated Calf Raise
3 x MAX
D
Walking Lunge
1 x 25
E1
Feet-Elevated Glute Bridge w/ Miniband
3 x 30
E2
Feet-Elevated Banded Knee Abductions
3 x 30
F1
Hip Clams
3 x 15
F2
Side-lying hip raises
3 x 20
