Coach Gil Strength & Conditioning
General Fitness, Functional Training, Functional Fitness, Strength & ConditioningA 12-week program, split into three progressively challenging 4-week phases, designed to deliver effective workouts with minimal space and a pair of adjustable dumbbells. No gym required!
This program focuses on dumbbell exercises and bodyweight exercises, utilizing logical progressions and regressions to keep the program challenging. This is a great program for those who are just getting started, those who may not be comfortable in a gym setting, or those who are unable to regularly make it to the gym due to time or budgetary restrictions.
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Foam Rolling
- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3
Prep
B
Mobility/Activation - General
- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10
Prep
C
Movement Prep - Linear Emphasis
Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge x15 - Knee hug x5 each - Quad stretch w/reach x5 each - Inverted hamstring stretch x5 each - Backward lunge w/reach x5 each - Linear march x10-20 yards (Optional. Can be done in-place) - Linear skip (Optional. Can be done in-place) - 2-inch run, 2x5 seconds (Optional)
D1
Squat Jump - Singles
2 x 5
D2
Linear 1-leg Hop & Stick
2 x 5
E1
Dumbbell 1-arm Floor Press
2 x 8
E2
Dumbbell Sumo Deadlift
2 x 8
E3
Side Plank
2 x 15
F1
Goblet Split Squat
2 x 8
F2
Prone Y Raise
2 x 8
F3
Front Plank
2 x 20
Prep
A
Foam Rolling
- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3
Prep
B
Mobility/Activation - General
- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10
Prep
C
Movement Prep - General
Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)
Conditioning
D
Conditioning - Cardiac Output
- Choose any low intensity exercise as long as HR in correct range (brisk walking, hiking, biking, stair running, swimming, jump rope, imaginary jump rope, shadow boxing, punching bag, low-impact bodyweight exercises, etc) - Perform 20-30 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 5 minutes shadow boxing , 5 minutes jump rope, 5 minutes stair runs, etc) as long as the heart rate stays in the appropriate range.
Conditioning
E
Active Recovery
Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!
Prep
A
Foam Rolling
- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3
Prep
B
Mobility/Activation - General
- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10
Prep
C
Movement Prep - Multidirectional Emphasis
Dynamic stretches can be done for reps or moving for 10-20 yards - 1-leg glute bridge x10 each - Inverted hamstring stretch x5 each - Leg cradle x5 each - Lateral lunge x5 each - World's Greatest Stretch x3 each - Lateral march x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - 2-inch run - in and out x5 seconds each (Optional)
D1
Lateral Bound & Stick
2 x 5
D2
Lateral/Medial 1-leg Hop & Stick
2 x 5
E1
Dumbbell 1-arm Supported Row
2 x 8
E2
Goblet Squat to Box/Bench
2 x 8
E3
Single-leg Balance ABCs
2 x 1
F1
Dumbbell 1/2 Kneeling 1-arm Overhead Press
2 x 8
F2
Supine 1-leg Hip Lift w/Knee Hug
2 x 8
F3
Kneeling Front Plank w/Shoulder Tap
2 x 8
Prep
A
Foam Rolling
- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3
Prep
B
Mobility/Activation - General
- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10
Prep
C
Movement Prep - General
Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)
Conditioning
D
Conditioning - Cardiac Output
- Choose any low intensity exercise as long as HR in correct range (brisk walking, hiking, biking, stair running, swimming, jump rope, imaginary jump rope, shadow boxing, punching bag, low-impact bodyweight exercises, etc) - Perform 20-30 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 5 minutes shadow boxing , 5 minutes jump rope, 5 minutes stair runs, etc) as long as the heart rate stays in the appropriate range.
Conditioning
E
Active Recovery
Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!
Prep
A
Foam Rolling
- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3
Prep
B
Mobility/Activation - General
- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10
Prep
C
Movement Prep - General
Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)
D1
Broad Jump & Stick
2 x 5
D2
Linear Power Step-up – Alternating Singles
2 x 5
E1
Hands Elevated Push-up
2 x 8
E2
Low Dumbbell Lateral Squat
2 x 8
E3
Dumbbell 1-arm Supported Row
2 x 8
F1
Side Plank
2 x 15
F2
Front Plank
2 x 20
F3
Supine Hip Lift
2 x 8
Prep
A
Foam Rolling
- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3
Prep
B
Mobility/Activation - General
- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10
Prep
C
Movement Prep - General
Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)
Conditioning
D
Conditioning - Cardiac Output
- Choose any low intensity exercise as long as HR in correct range (brisk walking, hiking, biking, stair running, swimming, jump rope, imaginary jump rope, shadow boxing, punching bag, low-impact bodyweight exercises, etc) - Perform 20-30 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 5 minutes shadow boxing , 5 minutes jump rope, 5 minutes stair runs, etc) as long as the heart rate stays in the appropriate range.
Conditioning
E
Active Recovery
Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!
Coach Gil is here to help you learn how to train wherever you are, with whatever you have available. Whether you're just getting started or need something to keep you in shape until you can get back to the gym, we're here to help you succeed!
Get Train At Home – Dumbbells Only
