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
PB SL Squat
3 x 10
B2
Push Throughs
3 x 50
C1
Elevated SL Glute Bridge
4 x 10
C2
Lateral Heel Touches
4 x 25
D1
SL Press
3 x 10
D2
6"
3 x 1:00
E1
PB SL Curl
3 x 10
E2
Cross-over Crunches
3 x 25
E3
SL Glute Bridge Hold
3 x 30
F
Rower
1 x 2000
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
DB SA Bench Press
3 x 10
B2
Crunches
3 x 40
C1
Hammer SA Low Row
4 x 10
C2
Side Crunches
4 x 25
D1
DB SA Shoulder Press
3 x 10
D2
Half Boat
3 x 1:00
E1
PB Hold
3 x 1:00
E2
Situp & Punch
3 x 25
E3
Chin Lift
3 x 20
F
UBE
8 x 1:00 @ 1:00
Recovery
G
Foam Roller
Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin
Conditioning
A
Battling Ropes
Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice
Recovery
B
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
B1
Bear Squat
3 x 10
B2
Toe Touches
3 x 30
C1
PB SL Glute Bridge
4 x 10
C2
Lateral Lying Side Lifts
4 x 20
D1
SL Elevated Box Squat
3 x 10
D2
Full Boat
3 x 1:00
E1
MB leg curl
3 x 10
E2
Situp & Twist
3 x 20
E3
Sky Diver
3 x 20
F
Endless Rope Low Resistance
8 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
DB SA Incline Bench
3 x 10
B2
Situps
3 x 25
C1
Lat Pulldowns
4 x 10
C2
MB Side Crunches
4 x 25
D1
PB DB SA Front Raise
3 x 10
D2
Seated Iron Cross
3 x 1:00
E1
Bench Trap Raise
3 x 1:00
E2
Hanging Straight Leg Raises
3 x 20
E3
Supermans
3 x 20
F
Ski Erg
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.
