THE GORILLA CRAWL CLASSIC

This training circuit combines three powerful movements from the Gorillathenics program: Gorilla Crawl-Ups, In-and-Squats, and Standing Knee Raises.

You will target multiple muscle groups, builds explosive power, and improves overall athleticism. Let’s break down each movement:

1. Gorilla Crawl-Ups

A primal movement that combines an overhead reach lifting your heels off the ground, with a deep squat, a crawl and push-ups. This exercise builds upper body strength, straight arm strength, enhances your overhead & hip mobility, and engages your core for improved balance. It’s a practical, functional movement that mimics raw, animalistic power.

2. In-and-Out Squats

These squats focus on lower body strength and explosive agility. Moving in and out of a narrow to wide squat position activates your quads, glutes, and hamstrings, while also improving hip mobility and core stability.

3. Standing Knee Raises

This movement targets your abs and hip flexors, while promoting balance and coordination. The instability challenge improves your core control, which is crucial for overall stability and movement efficiency.

Perform 10 reps of each exercise in a circuit taking as little as 1 minute break in between. Take 2-3 minutes rest after completing a set to recover and reset. Aim for three sets total!