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
Plank
2 x 8
A2
Deadbug
2 x 8
B
Banded Good Mornings
1 x 10
C
Med Ball Hip Toss
2 x 6
D
Trap Bar Deadlift
4 x 4
E
Dumbbell Row from Single Leg
3 x 8
F1
Chin Ups
3 x 8
F2
Lat Sweep
3 x 8
G1
Barbell Bicep Curl 10 - 10 - 10
3 x 3
G2
Banded Bicep Curls
3 x 15
A
1.5 Mile Run
A1
Shoulder Hovers
1 x 6
A2
Banded Face Pulls with ER Focus
1 x 6
B
Push-up to Pike
1 x 8
C
Kneeling Bottoms Up Kettlebell Press
2 x 8
D
Bench Press Tips with GBRS
5 x 3
E
Incline Dumbbell Chest Press
3 x 10
F
Seated Dumbbell Shoulder Press
3 x 10
G
Dumbbell Lateral Raises
3 x 8
H1
Plate Razor Push up
5 x 3
H2
Plate Overhead Lunge
5 x 10
H3
Bike
5 x 0:30
A
Rotated Shin Box ISO with Tennis Ball
2 x 2
B1
Single Leg Rotations from Hinge with Foot Elevated on Wall
2 x 8
B2
Lateral Squat with T-Spine Flow
2 x 6
C1
Tall Kneeling Kettlebell Halo
3 x 5
C2
Kettlebell Tripod Drag and Pull
3 x 8
C3
Kneeling Dumbbell Diagonal Chop
3 x 8
D1
Kettlebell Swing
4 x 12
D2
Banded March with Goblet Squat
4 x 6
D3
Goblet Carry
4 x 30
E
Tempo Runs
200, 100, 200, 100, 200, 100 @ 100, 200, 100, 200, 100, 200
A
Vestibular Single Leg
1 x 1
B1
Figure 4 Flow
1 x 6
B2
Adductor T-Spine
1 x 6
C1
On Bench Single Leg Glute Bridge
2 x 6
C2
Copenhagen from Bench with Knee
2 x 2 @ 15
D
Barbell Split Squat
3 x 8
E1
Foam Roller Hack Squat
3 x 12
E2
ISO Squat Hold
3 x 40
F
Landmine Squat Press
3 x 8
G
Walking Lunge
2 x 30
H
20 Minutes of Aerobic Activity
1 x 20:00
A1
Plank
2 x 5
A2
Side Bridge with Abduction from Elbow
2 x 5
A3
Side Bridge Adductor with March Hold
2 x 5
A4
Deadbug
2 x 8
B
Banded Face Pulls with ER Focus
1 x 6
C1
Close Grip Barbell Bench Press
3 x 12
C2
Tricep Press Downs
3 x 8
D1
Bicep Dumbbell Single Arm Curls with Second Reps
3 x 15
D2
Dumbbell Skull Crushers
3 x 10
E1
Barbell Bicep Curl
3 x 8
E2
Close Grip Push Up
3 x 15
F
20 Minutes of Aerobic Activity
1 x 20:00
A
Shin Box Rotation
1 x 10
B1
Adductor Rock to Hip Walk Out
2 x 8
B2
Glute Mobilization
2 x 8
C1
Lying T-Spine
2 x 8
C2
Neck Rotations
2 x 4
D1
Cat Camel
2 x 8
D2
Hamstring to Ankle Rock
2 x 8
Vernon Griffith II
Strength and Conditioning Coach
DJ Shipley
Retired Navy SEAL Tactical Performance Coach
Cole Fackler
Retired Navy SEAL Tactical Performance Coach
When you join a team you’re getting more than programming, you’re joining an online community.
GBRS Performance Program
GBRS Performance Program
GBRS Performance Program
