Guerrilla Athlete

General Fitness
Coach
Guerrilla Staff

Features
5 sessions per week
Must use App app to view and log training
Program Training
$15
Get 1 Week Core Cardio
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Prepare the Body for Training
Strengthen supporting structures such as tendons, ligaments, bone, and muscle to allow the body to train safely.
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Introduction to General Strength
Sneak peak to upper and lower body and core strength, allowing for a smooth transition to a more advanced program.
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Not just stronger, but faster
Build your cardiovascular base with a combination of long aerobic movements with introductory explosive and interval training.
Features
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Access to Coach Jason
Our staff will answer your questions and provide feedback to help you achieve your goals.
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Programming 5 days per week
Daily warmup, strength, core, speed training, plyos, HIIT, aerobic conditioning, and recovery that’s accessible and challenging for novice athletes.
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Exercise Video Guidance
Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.
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Team ADAPT
A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.
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ADAPT Powered by TrainHeroic
Workout sheets are so last year. Your coaches and team will push you harder and longer and convert weaknesses to strengths, all through your app.
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Sample Week
Week 1 of 1-week program
Sunday
1 Week Core Cardio: Week 1 Day 1

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

Crunches

3 x 40

B2

Situps

3 x 25

C1

Side Crunches

3 x 25

C2

TRX 3 Way Knees to Chest

3 x 5

D1

Pushup Hold w/ Reach

3 x 10

D2

Lateral Plank

3 x 30

E1

Supermans

3 x 20

E2

Back Extensions

3 x 20

Circuit

F

10 sets: Quick feet 15s -Switch up lead foot Squat 8x Squat jumps 6x Rest 30s

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

Monday
1 Week Core Cardio: Week 1 Day 2

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

Toe Touches

3 x 30

B2

Flat Situps

3 x 25

C1

TRX Pendulum

3 x 12

C2

MB Russian Twist

3 x 20

D1

Pushup Hold w/ Wing

3 x 10

D2

Lateral Plank w/ Twist

3 x 15

E1

Aquaman

3 x 10

E2

3 Way Back Extension

3 x 10

Circuit

F

8 sets: Mountain climbers 15s Pushups 8x Bear crawl 10yd Rest 30s

Recovery

G

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Tuesday
1 Week Core Cardio: Week 1 Day 3

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

V-Situp

3 x 30

B2

Straight Leg Raise

3 x 20

C1

TRX Oblique Leg Raise

3 x 10

C2

Band Rotations

3 x 20

D1

4 Limb Pushup Hold

3 x 15

D2

Lateral Planks w/ Leg Lift

3 x 15

E1

Superman Hold

3 x 1:00

E2

Reverse Hyper

3 x 20

Circuit

F

8 sets: High knees 15s Clap pushups 8x Burpees 6x Rest 30s

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

Wednesday
1 Week Core Cardio: Week 1 Day 4

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 knees to chest

3 x 15

B2

TRX Superman

3 x 15

C1

Band Rotational Hold

3 x 30

C2

Cross-over Crunches

3 x 25

D1

Planks

3 x 1:00

D2

TRX Lateral Plank

3 x 30

E1

Back Extension Hold

3 x 1:00

E2

Superman MB in Hands

3 x 20

Circuit

F

10 sets: Line hops 15s Lunge 8+8 Cycled split squat jumps 5+5 Rest 30s

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

Thursday
1 Week Core Cardio: Week 1 Day 5

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 Body Saw Knees to Chest

3 x 15

B2

Wtd situps

3 x 25

C1

Situp & Twist

3 x 20

C2

Pushup T-Hold w/ Rotation

3 x 10

D1

TRX Body Saw

3 x 15

D2

TRX Lateral Plank w/ Twist

3 x 15

E1

Wtd Back Extension

3 x 20

E2

Superman MB in Feet

3 x 20

Circuit

F

8 sets: Mountain climbers 15s Pushups 8x Burpees 6x Rest 30s

Recovery

G

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Coach
More from Guerrilla Athlete
coach-avatar Guerrilla Staff

provides each Athlete with the best training, education and development possible in order to maximize their inherent potential for success.

FAQs
Who is this training for?
This program is for the beginner athlete or for those returning from a long training hiatus, and will prepare the body for more strenuous training.
What if I miss a day?
No problem! You can either go back and make-up the day you missed, or move on to the next day's workout. Just don't miss too many days, that defeats the purpose of consistent training!
What should I expect on an average training day?
Your average training day will contain a dynamic warm-up, strength movements with core strength movements mixed in and super setted, capped-off with cardiovascular training and ending with recovery exercises.
How much communication will I get with the coach?
Coach Jason will correspond regarding any questions on exercises, technique, program goals, expected results, or next training progression.

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