The GLF Method
Guthrie Lewis Fitness
General Fitness, Strength & Conditioning, Functional Training, Functional FitnessThe GLF Method is the physical expression of my exact training methodologies. Over the last 16 years I have immersed myself in a variety of fitness practices in the hopes of becoming my most physically capable self. From bodybuilding, to competitive rowing, to power lifting, to CrossFit, to "hybrid" training, to mobility and movement protocols etc... This is the culmination of all my knowledge and experience!
Throughout my years of training I have come to recognize that every approach to fitness has it's holes. This is my attempt to fill the gaps and cover as much ground as possible. To stay strong, to stay lean, to stay aerobic, to move in a fluid and pain-free manner, to be physically competent in deeper and deeper end ranges, to age well etc....
With this approach, you will absolutely improve your fitness and physical capacity across a broad spectrum. If your goal is to become most physically capable version of yourself... you've found the right program.
Prep Work
A
8-10 BW Long Lunge/Side 10-12 Prone Scap Rainbows 10-12 Alt DB orKB Goblet KS Squat 10-12 Alt DB Plank Row Rest as needed btw exercises/sets x2-3
Big A$$ EMOM
B
EMOM x 24-32 Min 1: 10-12 SA DB Row R Min 2: 10-12 SA DB Row L Min 3: 8-10 Dual DB RFESS R Min 4: 8-10 Dual DB RFESS L If the RFESS don't feel comfortable for you, please feel free to go with regular split squats (back foot on floor) or traditional lunges!
KB AMRAP Finisher
C
16 Min AMRAP (~85% Effort) 16 KB Towel Rows (53lb/35lb) 8 KB Goblet Squats (53lb/35lb)
Cool Down
D
5-10 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Prep Work
A
8-10 SA DB Tricep Kickback/Side (slow AF) 15-20 Seated SL Forward Fold Pulse/Side 8-10 Chest Fly (2 sec hold at bottom) 8-10 DB RDL (slow AF) rest as needed btw exercises/sets x2-3
High Tension Resistance
B
8 One and a Quarter DB Bench Press rest 90 sec 16 Alternating Dual DB KS DL rest 90 sec x4-5
Triplet Finisher (dynamic + abs + bodyweight)
C
4 Rounds for time 10 SA Hang Clean and Push Press R (50lb/35lb) 10 SA Hang Clean and Push Press L (50lb/35lb) 20 Tuck-ups 30 Alt BW Reverse Lunges 22 Min Time Cap
Cool Down
D
5-10 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Mobility Option
A
8-10 Head to Wall Back Extension 10-12 Alt Rotational Reach to Wall 8-10 Cat Cows x2-3 -------------- 8-10 Prone Swimmers 8-10 Scap Push-ups (2 sec hold at top/bottom) 12-16 Protract Retract in Shoulder Extension x2-3 ---------------- 10-12 Alt SA Spider Stretch 8-10 Diagonal Reach/Side 6-8 Single Leg Assisted Sissy Squat/Side x2-3
Aerobic Option
B
1 Mile/1600m Run (75% Effort) rest walk 4 min x4-7 (based on time/feel)
Prep Work
A
6-8 Scap Circles (slow AF) 6-8 DB Bicep Curl w/ Hip (3 sec lowering phase) 12-16 Alt Banded Marches 25-35 Donkey Pulse/Side 3-5 Pull-up Singles or Jumping Pull-ups 6-8 DB Kang Squat rest as needed btw exercises/sets x2-3
Pull-up Endurance
B
20 Pull-ups AFAP** rest 4 min x3 **Please check the "coach instructions" for helpful tips on how to approach this!
"Midline Monster"
C
4 Rounds for Time (85-90% Effort) 30 Dual DB Squats (50lb/35lb) 45 SL or Butterfly Sit-ups **27 Min Time Cap
Cool Down
D
5-10 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Prep Work
A
8-10 Wall Assisted Scap Taps/Side 8-10 KB One and a Quarter DL 6-8 SA Seated Arnold Press/Side 12-16 Russian KBS rest as needed btw exercises/sets x2-3
Uni Press + Athletic Resistance
B
12-16 Alt Seated DB Press rest 90 sec 16-20 Goblet Cleans rest 90 sec x4-5
Full Body Triplet
C
16 min AMRAP 8 Push-ups 8 SA Hang DB Snatch R 8 SA Hang DB Snatch L 8 Dual DB DL (50lb/35lb)
Cool Down
D
5-10 mins of your preferred EASY aerobic work (jog, skip rope, bike, row, ski etc…)
Mobility Option
A
8-10 Active Pigeon/Side 60-90 sec Wall Supported SA Pec Stretch/Side 12-16 Standing Straddle Flex to Extend 10-12 Oblique Extension Reps/Side 8-10 Alt Squat Crawl Out to Downdog rest as needed btw exercises/sets x3-4
Aerobic Option
B
90 Single Unders 12 American KBS 90 Single Unders 12 Alt Curtsy Squats 90 Single Unders 12 No Push-up Burpees rest 75 sec x7-12 (based on feel/time)
Guthrie Lewis
I have immersed myself in fitness for over 16 years. I believe that my approach to fitness is the most balanced and well rounded out there. My aim is to share it with as many people as possible.
THE most effective approach to physical progress and lean muscle production. This is the exact approach I use to maintain a high level of fitness AND to make life long progress! If you want to get into the best shape of your life without the BS... this is
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The GLF Method
The GLF Method
The GLF Method
