Gill Training Systems

General Fitness, Women's Training
Coach
Mitchell Gill

Features
4 sessions per week
Must use App app to view and log training
Program Training

Features
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. The program is provided through the app and you can record all your progress on the app as well.
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 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

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

Monday
Week 1 Day 2

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

9-week Ladies Strength Training Program