GBRS Performance Program
Performance Explored
Tactical / Military, Strength & ConditioningFive day a week training program delivered weekly developed from experience training military special operators for functional strength, health, wellness and performance!
Program will focus on improving mobility to enhance quality of life while improving strength, endurance and overall health.
A1
Adductor Rock to Hip Walk Out
2 x 8
A2
Glute Mobilization
2 x 8
B
Trap Bar Deadlift
4 x 6
C
Pull Up tips with GBRS Group
3 x 8
D1
Inverted Row
3 x 10
D2
Hamstring Bridge with Pullover
3 x 5
E1
Cable Vertical Pull Down
3 x 10
E2
Lat Sweep
3 x 8
F1
Kettlebell Vertical Pull
3 x 8
F2
TRX Facepull
3 x 8
G
20 Minutes of Aerobic Activity
1 x 20:00
A1
Off Set Cat Camel
1 x 6
A2
Kneeling T-Spine with Shoulder Opener
1 x 8
A3
Banded Face Pulls with ER Focus
1 x 8
B
Powell Raise
2 x 8
C
Barbell Bench Press
4 x 4
D
Weighted Push up
3 x 12
E
Seated Dumbbell Shoulder Press
3 x 8
F
Standing Banded Pec Fly
3 x 8
G1
Plank Kettlebell Saw
4 x 8
G2
Loaded Leg Lifts
4 x 8
G3
Sled Push
4 x 30
A
Figure 4 Flow
1 x 8
B
Lateral Bridge with Row
2 x 8
C
Standing Cable 10-12 Stick
2 x 8
D1
Birddog Dumbbell Row
3 x 8
D2
Suitcase Carry
3 x 20
E1
TRX 2 Up and 1 Down
3 x 4
E2
Towel Kettlebell Carry
3 x 20
F1
Barbell Behind the Back Forearm Curl
2 x 8
F2
Forearm Twist and Curl with Towel and Kettlebell
2 x 8
G
Tempo Runs
6 x 20 @ 60
A1
Plank
1 x 1
A2
Deadbug
1 x 8
A3
Side Bridge with Abduction from Elbow
1 x 20
A4
Side Bridge Adductor with March Hold
1 x 10
B
Back Squat
4 x 4
C
Rear Foot Slightly Elevated Dumbbell Split Squat
3 x 8
D1
Dumbbell Lateral Squat Drop In
3 x 8
D2
Staggered RDL Loaded
3 x 8
E1
Elevated Surface Knee Extensions
3 x 8
E2
ISO Squat Hold
3 x 30
F
Incline Walk
1 x 20:00
A1
Band Pull Aparts
2 x 12
A2
Push-up to Pike
2 x 8
B
Close Grip Barbell Bench Press
3 x 12
C1
Barbell Bicep Curl
3 x 10
C2
Tricep Dive Ins with Rope
3 x 10
D1
Isolated Bicep Supinated Curl
3 x 12
D2
Isolated Tricep Extension
3 x 8
E1
Isolated Dumbbell Flexor
2 x 8
E2
Isolated Dumbbell Extensor
2 x 8
A1
Shin Box Fold
2 x 8
A2
Heel Clicks
2 x 8
B1
Kneeling T-Spine Rotations on the Wall
2 x 8
B2
Cat Camel Diagonal
2 x 6
B3
Shoulder Hovers
2 x 8
C1
Birddog to Gecko
2 x 6
C2
Facing Wall Hip Circle Rotations
2 x 6
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GBRS Performance Program
GBRS Performance Program
GBRS Performance Program
