Guerrilla Athlete
General FitnessFeatures
5 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
DB Stepup
4 x 10
B2
Straight Leg PB Exchange
4 x 10
C1
DB SL RDL
3 x 10
C2
MB Russian Twist
3 x 20
D1
DB Lateral Squat
3 x 10
D2
Lateral Plank w/ Twist
3 x 15
E1
Glute Bridge Hold
3 x 1:00
E2
PB Aquaman
3 x 10
F
Choice 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
B1
PB DB SA Bench Press
4 x 10
B2
Pushup Hold w/ Reach
4 x 10
C1
DB SA row
3 x 10
C2
Bicycle Crunch
3 x 20
D1
DB SA Shoulder Press
3 x 10
D2
Supine PB MB Rotation
3 x 20
E1
Band Post Delt
3 x 10
E2
Chin Lift
3 x 20
F
Choice Intervals
10 x 30 @ 30
Recovery
G
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Flexibility
A
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
B
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
SL Elevated Box Squat
4 x 10
B2
4 Limb Pushup Hold
4 x 15
C1
PB Leg Curl
3 x 15
C2
MB crunches
3 x 40
D1
DB Cross Behind Lunge
3 x 10
D2
MB Crossover Crunches
3 x 25
E1
SL Glute Bridge Hold
3 x 30
E2
Supermans
3 x 20
F
Choice 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
B1
PB DB SA Incline Bench
4 x 10
B2
Pushup Hold w/ Wing
4 x 10
C1
DB SA Upright Row
3 x 10
C2
PB Dying Bug
3 x 15
D1
Pushup T-Hold w/ Rotation
3 x 10
D2
Oblique Leg Raise
3 x 10
E1
6 Backs
3 x 6
E2
MB Situps
3 x 25
F
Choice Intervals
10 x 30 @ 30
Recovery
G
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.
