Guerrilla Athlete
Tactical / Military5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
KB Squat
3 x 12
B2
Split Squat Jump
3 x 10
C1
DB Lunge
3 x 12
C2
Prone PB Walkout
3 x 15
D1
DB RDL
4 x 10
D2
Push Throughs
4 x 25
E1
TRX Leg Curl
4 x 12
E2
Lateral Heel Touches
4 x 20
Circuit
F
8 sets: High knees 15s Reverse Lunge 10+10 Cycled Split Squat Jumps 10+10 Rest 30s
G1
BW Squat
1 x 15
G2
Straight Leg Kicks
1 x 10
G3
SA Chest Stretch
1 x 15
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
DB Bench Presses
3 x 12
B2
Clap pushups
3 x 10
C1
DB shoulder press
3 x 12
C2
Pushups Plus
3 x 15
D1
DB SA row
4 x 10
D2
6"
4 x 1:00
E1
Posterior Delt Raise
3 x 12
E2
Cross-over Crunches
3 x 15
F1
Big Gun Biceps
8, 6, 4, 8, 15
F2
EZ Bar Triceps
2 x 5
Circuit
G
10 sets: Mtn climbers 20s Pushups 8x Bear crawl 10yd Rest 30s
Flexibility
H
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
Conditioning
B
Battling Ropes
Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice
Recovery
C
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
Barbell Split Squat
3 x 12
B2
Prone PB SL Walkout
3 x 10
C1
Barbell Stepups
3 x 12
C2
PB Supine Knee Lift
3 x 10
D1
KB Swings
4 x 10
D2
Glute Bridge Hold
4 x 1:00
E1
MB leg curl
4 x 12
E2
Crunches
4 x 20
Conditioning
F
Lower Body Anaerobic Plyos #1
Complete 1 round of the following as fast as possible with no rest: Vertimax Deep Squat Jumps 15x Band Speed Squats 20x Vertimax Deep Squat Jumps 15x Band Hip Thrusts 15x Speed Box Jumps 15x Explosive Box Jumps 15x Speed Box Jumps 15x Burpees 10x
G1
Figure-4 Stretch
1 x 15
G2
Cross Body Shoulder Stretch
1 x 15
H
Forearm rotations
1 x 10
Prep
A
Dynamic Warmup
Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10
B1
Incline Bench
3 x 12
B2
Balance Board Pushups Plus
3 x 15
C1
DB Front Raises
3 x 12
C2
Side Crunches
3 x 20
D1
Close Grip Pullups
4 x 12
D2
SA Pushup Hold
4 x 30
E1
TRX T-I-Y
3 x 8
E2
Situp & Punch
3 x 20
F1
EZ Bar Curl 21s
2 x 7
F2
Big Gun Triceps
8, 6, 4, 8, 15
Conditioning
G
Upper Body Anaerobic Plyos #1
Complete 1 round of the following as fast as possible with no rest: MB Chest Drops 20x MB Shoulder Drops 20x Seated MB Chest Pass 20x Seated MB OH Toss 20x DA Explosive Band Rows 20x
Flexibility
H
Band Stretch
Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch
Guerrilla Staff
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.
