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/Bosu Squat
4 x 10
B2
PB Lockout Roll
4 x 20
C1
DB SL RDL
3 x 10
C2
MB V-Up
3 x 15
D1
PB DB SA Bench Press
3 x 10
D2
Lateral Plank w/ Twist
3 x 15
E1
DB SA row
3 x 10
E2
Back Extensions
3 x 20
F1
TRX Y-T-M
3 x 6
F2
Pushup Hold
3 x 1:00
Circuit
G
8 sets: Line hops: Front to back Side to side SL side to side 20s Split squat jump 6+6 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
Agility
A
Agility #7
Speed ladder Marching 1x 2 in each 1x 1 in each 1x High knee running 1x Run in 1x Sprint out 1x Side right in 1x Side left in 1x Lateral shuffle 1x High knee lateral run 1x 2 in 1 out 1x 2 in 2 out 1x Lateral 2 in 2 out 1x Leg in front 1x Leg behind 1x Carioca 1x Ali shuffle 1x Pivot drill 1x 180 degree turn 1x Zig zag 1x Crossover shuffle 1x Zig zag crossover shuffle 1x Inside/outside cutting 1x Forward hops 1x Backward hops 1x Side hops 1x Hopscotch 1x 2 in 1 out hops 1x 2 in 2 outs 1x 2 in 2 out hops 1x Ski jumps 1x Slalom ski jumps 1x Backward ski jumps 1x
B1
Speed Ladder Marching
1 x 1
B2
Speed Ladder Run In
1 x 1
B3
Speed Ladder Sprint Out
1 x 1
B4
Speed Ladder Side Right In
1 x 1
B5
Speed Ladder Side Left In
1 x 1
B6
Speed Ladder Leg Behind
1 x 1
B7
Speed Ladder Crossover Shuffle
1 x 1
B8
Speed Ladder Inside/Outside Cutting
1 x 1
C1
Squat Jumps
2 x 5
C2
Standing Long Jump
2 x 5
C3
Skate Jumps
2 x 5
D1
4 Corner Carioca Drill
1 x 2
D2
W Drill
1 x 2
D3
X Drill
1 x 2
E
150yd Shuttle
6 x 30 @ 1:00
Flexibility
F
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
G
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
KB Clean and Press
3 x 6
B2
Pushup Hold w/ Reach
3 x 10
C1
Glute Ham Raise
3 x 15
C2
TRX knees to chest
3 x 15
D1
DB Stepup
3 x 10
D2
Lateral Planks w/ Leg Lift
3 x 15
E1
TRX/Bosu Pullups
3 x 10
E2
PB Aquaman
3 x 10
F1
3 Way Shoulder Raise
3 x 10
F2
TRX Oblique Leg Raise
3 x 10
Circuit
G
5 sets: High knees 15s Pushups 6x Speed jumps 5x -Start in standing position. Do a 1/4 squat, jump as high as possible, and repeat quickly off of the ground. Rest 45s
Recovery
H
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
B
400m Sprint
6 x 1:25 @ 3:00
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 Cross Behind Lunge
3 x 10
B2
MB Lockout Roll
3 x 20
C1
DB RDL
3 x 12
C2
TRX 3 Way Knees to Chest
3 x 5
D1
PB DB Bench Press
3 x 10
D2
Lateral Plank w/ Top Leg Down
3 x 30
E1
Pullups
3 x 12
E2
Band Rotations
3 x 20
F1
TRX X
3 x 10
F2
Straight Leg PB Exchange
3 x 10
G
Choice Intervals
10 x 30 @ 30
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.
