4 Week SA/Lower Body/Core/Cardio General Strength: Training by Guerrilla Staff in TrainHeroic

Guerrilla Athlete

General Fitness

Coach

Guerrilla Staff

Features
5 sessions per week
Must use App app to view and log training
Program Training

$60

Get 4 Week SA/Lower Body/Core/Cardio General Strength

Forged Stronger

Gain strength safely and effectively, targeting the upper body, lower body, and core, and eliminating injury to the affected limb.

Faster

Increase aerobic and anaerobic cardiovascular efficiency with intervals.

Prepare for Advanced Training

This program will set you up for either a power phase, utilizing the increased strength to move a heavier weight as quickly as possible, or an endurance phase, giving you the ability to move a heavier weight over increased reps and/or time. This will also prepare you to move on from rehabilitation to performance.

Features

Access to Coach Jason

Our staff will answer your questions and provide feedback to help you achieve your goals.

Programming 5 days per week

Daily warmup, balance, strength, mobility, core, prehab, HIIT, and recovery that’s accessible and challenging for athletes.

Exercise Video Guidance

Instructional videos to demonstrate our library of exercises in order to help you execute your training accurately.

Team ADAPT

A goal-oriented community that will push and compete with you to motivate you to the best of your abilities.

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.

Sample Week

Week 1 of 4-week program

Sunday

4 Week SA/Lower Body/Core/Cardio General Strength: Week 1 Day 1

Prep

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

Belt Squat

4 x 10

Balance Board

4 x 1:00

TRX Leg Curl

3 x 15

Side Crunches

3 x 20

PB DB SA Bench Press

3 x 10

3 x 1:00

TRX SA Row

3 x 15

Back Extensions

3 x 20

Keiser Runner Sprint

10 x 20 @ 40

Flexibility

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

4 Week SA/Lower Body/Core/Cardio General Strength: Week 1 Day 2

Conditioning

22 Minute Elliptical Sprints #1

Time/Resistance/Strides Per Minute 2 min/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 15s/17/220+ 45s/10/150 30s/17/220+ 30s/10/150 30s/17/220+ 30s/10/150 30s/17/220+ 30s/10/150 30s/17/220+ 30s/10/150 1 min/10/150 45s/17/220+ 1 min/10/150 45s/17/220+ 1 min/10/150 45s/17/220+ 1 min/10/150 5:45/10/150

Flexibility

Band Stretch

Recovery

Foam Roller

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

Tuesday

4 Week SA/Lower Body/Core/Cardio General Strength: Week 1 Day 3

Prep

Dynamic Warmup

DB SA Incline Bench

3 x 10

Situps

3 x 25

DB SA row

4 x 10

Flutter Kicks

4 x 1:00

DB Stepup

3 x 10

PB Sit

3 x 1:00

Iso-Lateral Leg Curl

3 x 10

Supermans

3 x 20

Choice Intervals

10 x 30 @ 30

Recovery

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

4 Week SA/Lower Body/Core/Cardio General Strength: Week 1 Day 4

Conditioning

28 Minute Bike Intervals

3 min up/1 min down 5 min up/1 min down 6 min up/1 min down 4 min up/1 min down 6 min up/Cool down

Flexibility

Band Stretch

Recovery

Foam Roller

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

Thursday

4 Week SA/Lower Body/Core/Cardio General Strength: Week 1 Day 5

Prep

Dynamic Warmup

KB Suitcase Deadlift

3 x 10

V-Up

3 x 15

MB Groin Bridge

3 x 1:00

Russian Twists

3 x 20

DB SA Shoulder Press

3 x 10

PB Aquaman

3 x 10

Band Post Delt

3 x 20

Seated Iron Cross

3 x 1:00

Choice Intervals

5 x 1:00 @ 1:00

Flexibility

Band Stretch

Coach

More from Guerrilla Athlete

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 those looking to increase strength and cardiovascular capabilities. The main focus of this program is upper body recovery, and will also increase resiliency, decreasing the likelihood for further injury.

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, balance/functional, and injury prevention movements super setted, with cardiovascular interval 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.