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
B
Leg Extensions
3 x 10 @ 50 %
C
Iso-Lateral Leg Curl
3 x 10 @ 50 %
D
Lat Pulldowns
2 x 10 @ 60 %
E
Straight Bar Curls
3 x 10
F
Standing Calf Raise
3 x 12
G
MB Situps
2 x 25
H
MB Situp & Twist
2 x 25
I
Reverse Hyper
2 x 20
Flexibility
J
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
Conditioning
A
20 Minute Elliptical Intervals #1
Time/Resistance/Strides per minute 3 min/8/150 2 min/12/180+ 2 min/14/180+ 2 min/15/180+ 1 min/10/150 1 min/15/180+ 1 min/10/150 1 min/16/180+ 2 min/10/150 2 min/14/180+ 3 min/10/150
Flexibility
B
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
C
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
B
Barbell Bench Press
3 x 15 @ 60 %
C
DB SA row
2 x 10 @ 60 %
D
Posterior Delt Raise
2 x 10
E
Big Gun Triceps
8, 6, 4, 8, 15
F
Choice Abs
4 x 50
G
Back Extensions
2 x 20
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
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
Flexibility
B
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
C
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
B
Leg Presses
3 x 15 @ 55 %
C
DB Incline Bench
3 x 15 @ 55 %
D
Iso-Lateral Leg Curl
3 x 10 @ 60 %
E
Lat Pulldowns
3 x 10 @ 50 %
F
Posterior Delt Raise
3 x 12
G
Supermans
1 x 20
H
Aquaman
1 x 10
Flexibility
I
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.
