Guerrilla Athlete
General FitnessFeatures
4 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
B
DB High Pull
4 x 5
C
DB Sumo Squat
3 x 10
D
DB 3 Way Lunge
3 x 4
E
DB RDL
3 x 10
F
4 Way Hip Machine
1 x 12
G1
Flat Situps
1 x 25
G2
TRX Pendulum
1 x 12
G3
Pushup Hold w/ Reach
1 x 10
G4
Plyo Situps
1 x 10
G5
Chin Lift
1 x 20
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
B
DB Incline Bench
4 x 10
C
DB pushup row
3 x 5
D
DB Row
3 x 10
E
DB Lateral Raises
3 x 10
F
Houston Series
2 x 12
G1
V-Situp
1 x 30
G2
GH Side Crunches
1 x 20
G3
Pushup Hold w/ Wing
1 x 10
G4
Pushup w/ Core Board Side Crunch
1 x 10
G5
Supermans
1 x 20
Recovery
H
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
B
DB Push Presses
4 x 4
C
DB Walking Lunge
3 x 5
D
Squat
10, 5, 10, 5, 10, 5 @ 47.5, 65, 57.5, 75, 67.5, 82.5 lb
E
DB SL RDL
3 x 10
F1
7 Way Ankle
1 x 12
F2
PB SL Squat
1 x 10
G1
Scullers
1 x 30
G2
Scorpion Side Crunches
1 x 20
G3
Pushup Hold w/ Hip Touch
1 x 10
G4
Hanging Knee Raises
1 x 25
G5
Aquaman
1 x 10
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
B
Barbell Bench Press
5, 5, 5, 5, 4, 3, 3, 8, 8, 15 @ 47.5, 60, 70, 80, 82.5, 85, 85, 70, 70, 70 %
C
DB SA row
4 x 10
D
DB SA Upright Row
3 x 10
E
DB SA Shoulder Press
3 x 10
Injury Prevention
F
Lying Int/Ext DB Rotation
2 sets of 12 each way each arm Internal rotation External rotation
G1
V-Up
1 x 15
G2
MB Side Crunches
1 x 25
G3
Opp Arm/Leg Raises
1 x 10
G4
Hanging Straight Leg Raises
1 x 20
G5
Superman Hold
1 x 1:00
Recovery
H
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Guerrilla Staff
provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.
