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
TRX Cross Behind Lunge
3 x 10
B2
Pushup Hold w/ Reach
3 x 10
C1
TRX Leg Curl
3 x 10
C2
Reverse Hyper
3 x 15
D1
SL Elevated Box Squat
3 x 10
D2
TRX Pike
3 x 15
E1
MB leg curl
3 x 10
E2
TRX Oblique Leg Raise
3 x 10
F
Elliptical Intervals
10 x 30 @ 30
Flexibility
G
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
Cardio Circuit #1
Complete 6 sets of each exercise 30s sprint/30s rest: Woodway Push Jacobs Ladder Woodway Curve Rower Versaclimber Ski Erg
Flexibility
C
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
Recovery
D
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
TRX/Bosu Pushups
3 x 15
B2
MB Lockout Roll
3 x 15
C1
TRX/Bosu Pullups
3 x 10
C2
Lateral Plank w/ Twist
3 x 15
D1
3 Way Shoulder Raise
3 x 8
D2
TRX 3 Way Knees to Chest
3 x 5
E1
TRX T-I-Y
3 x 5
E2
PB Aquaman
3 x 10
F
Versaclimber
10 x 30 @ 30
Recovery
G
Thoracic Foam Roller
Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through
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
Flexibility
C
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
Recovery
D
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
DB Walking Lunge
3 x 25
B2
Cycled split squat jump
3 x 10
C1
DB RDL
4 x 10
C2
Straight Leg PB Exchange
4 x 10
D1
PB DB Incline Bench
3 x 15
D2
Band Rotational Hold
3 x 30
E1
DB pushup row
4 x 10
E2
PB Body Saw
4 x 15
F1
3 Way Shoulder Raise
3 x 10
F2
Pushup T-Hold w/ Rotation
3 x 10
F3
Superman Hold
3 x 1:00
Circuit
G
8 sets: Mountain climbers 15s Pushups 8x Burpees 8x 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
Guerrilla Staff
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.
