Female GPP - Phase 1/6
Aesthetic Athletes
Personal Training, Strength & ConditioningPhase 1 of our GPP system is dedicated to cultivating strength-endurance, honing your ability to maintain robust muscle performance in strength-focused activities for longer durations. This foundation phase strategically enhances your resistance to fatigue and optimizes energy use, setting the foundation for this GPP system.
Strength-Endurance Phase
Upper / Lower Split
4-Week Linear Periodization
Training Blocks: Total Body Power, Primary Strength, Secondary Strength, Core/Pillar, Accessories, ESD
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, Hamstrings LAX Ball: Feet/Calves, Piriformis, Triceps Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Fire Hydrants 2x20 ea. FB Integration: Plank Shoulder Taps 2x10 ea.
B1
Tall Kneeling Banded Hip Hinge
2 x 15
B2
Prone Overhead Press
2 x 10
B3
Isometric Hold Bent Over "Y" Raise
2 x 30
C
Russian KB Swing
3 x 15
D1
DB RDL
2 x 15
D2
Active Hamstring Stretch
2 x 30
D3
DB Z-Press (Alt. @ Top)
2 x 10
D4
Banded Tricep Stretch
2 x 30
E1
Dual Cable RDL
3 x 10
E2
Half-Kneeling KBBU Single Arm OH Press
3 x 10
F1
Swiss Ball Plank Rollout
2 x 10
F2
Swiss Ball Glute Bridge
2 x 15
F3
Swiss Ball Alternating Toe Taps
2 x 10
F4
FRC: 90/90 Base Hip Opening Sequence
2 x 60
G
Slider Hamstring Curls
3 x 10
Energy Systems Development
H
Timed Intervals
Select 1 pair of DB's to be used for all exercises. Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) Prone Incline DB "Y" Raise 2.) Prone Incline DB Front Raise 3.) Seated DB "Around the World" Raises 4.) Seated DB Lateral Raise 5.) Seated DB Shoulder Press
Recovery
I
Lower Body Flexibility Flow (5 Minutes)
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: TRX T-Spine Rotations 2x5 reps ea. Scap-Activation: Hollow Body Hold 2x30s Balance: Airex Single Leg Balance 2x20s ea.
B1
KBBU Screwdrivers
2 x 15
B2
Mini Band Squat Pulses
2 x 20
B3
TRX Squat Row to "Y" Fly (Level 3)
2 x 10
C
Deadball Slam
3 x 15
D1
3-Position Isometric Pull-Up
2 x 3
D2
Lat Rack Stretch
2 x 60
D3
RFE KB Goblet Split Squat
2 x 10
D4
Standing Quad Stretch
2 x 60
E1
Medium Grip Lat Pulldown
3 x 10
E2
Single Leg Squat to Bench (b/w)
3 x 10
F1
Pallof ISO Hold + Squat
2 x 8
F2
Primal Squat Hold
2 x 45
F3
Side Plank Mini Band Clamshell (Static)
2 x 15
F4
Side Plank
2 x 30
G
Half-Kneeling Single Arm Cable Row
3 x 10
Energy Systems Development
H
Timed Intervals
Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) Mini Band Squat Hops 2.) Mini Band Squat Hold Abductions 3.) Walking Lunges 4.) Air Squat
Recovery
I
Lower Body Flexibility Flow (5 Minutes)
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
Pillar Prep
A
Session Warmup
Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, Lats Mobility: (T-Spine Extension & Rotation) Hip Activation: Mini Band Hip Activation
B1
Bird Dog Row
8, 6, 4
B2
Knee Hug Hip Bridge
3 x 10
C1
Deadball Slam
2 x 8
C2
NCM Squat Jump
2 x 5
D
Rowing
4 x 60
E
Legs Up The Wall Flexibility Routine
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, T-Spine, Quads, Groin Trigger Point (LAX Ball): Quads, Hip Flexors, Rotator Cuff Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip Activation: Single Leg Mini Band Abductions 2x15 ea. FB Integration: Tall Plank Shoulder Raises 2x10 ea.
B1
KBBU Single Arm Front Squat
2 x 4
B2
Supine KB Pullover
2 x 10
B3
KB Heartbeat Squat
2 x 6
C
TRX Jump Squats
3 x 15
D1
KB Goblet Box Squat
2 x 15
D2
Couch Stretch (Hip Flexors)
2 x 30
D3
Single Arm KB Gorilla Row
2 x 10
D4
Swiss Ball Kneeling Lat Stretch
2 x 30
E1
Paused DB Goblet Squats
3 x 10
E2
Half-Kneeling Single Arm Cable Pulldown
3 x 10
F1
TRX Assisted Cossack Squat
2 x 6
F2
Knee Hug Hip Bridge
2 x 10
F3
Pallof ISO Hold + Squat
2 x 8
F4
Side Plank
2 x 30
G
Slider Reverse Lunge
3 x 10
Energy Systems Development
H
Repeated Effort Circuit
Perform each exercise for the prescribed amount of unbroken reps. Rest at the end of each circuit and repeat for rounds. Perform the ESD circuit for 2-5 rounds for conditioning. 1.) Mini Band Squat Hops x20 2.) Mini Band Squat Hold Abductions x30 3.) Mini Band Squats x40 4.) Walking Lunges x50 (25 each leg)
Recovery
I
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Lats, T-Spine, Hamstrings, Hips LAX Ball: Feet/Calves, Upper Trap, Pec Minor, Piriformis Mobility: TRX T-Spine Rotations x5 reps ea. Scap-Activation: Hollow Body Hold 2x30sBalance: Airex Single Leg Balance 2x20s ea.
B1
Prone Y's
2 x 15
B2
Wall Assisted SLDL
2 x 10
B3
Single Leg RDL + OH Reach
2 x 5
C
Deadball Burpee to Chest Press
3 x 15
D1
TRX Tricep Extension
2 x 15
D2
Banded Tricep Stretch
2 x 30
D3
2-DB SLDL
2 x 10
D4
Superband Active Hamstring Stretch
2 x 30
E1
ISO-Dynamic BB Tricep Extensions
3 x 10
E2
Dual Cable SLDL
3 x 10
F1
Dead Bug
2 x 10
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 15
F3
FRC: 90/90 Base Hip Opening Sequence
2 x 60
F4
DB Reverse Lunge (Front Foot Elevated)
2 x 8
Energy Systems Development
G
Timed Intervals
Perform each exercise for 30-seconds (ON), followed by 30-seconds of rest (OFF). Perform the ESD circuit for 2-5 rounds for conditioning. 1.) KB Swings 2.) Mini Band Good Morning 3.) Swiss Ball Hamstring Curl + MB 4.) Mini Band Monster Walk
Recovery
H
Lower Body Flexibility Flow (5 Minutes)
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch
Pillar Prep
A
Session Warmup
Spend 10 minutes prepping your body with foam rolling + trigger point work, and warming up with mobility & hip activation. SMR: Glutes, Hamstrings, Back LAX Ball: Hip Flexors, Calves, Lats Mobility: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation
B1
2-KB SLDL (Superband Posture Assist)
10, 8, 6, 4
B2
Towel KB Swing
4 x 20
Lower Body Gauntlet
C
LB Conditioning Gauntlet
Perform the conditioning complex on each leg for 3 rounds. Run through the entire complex on one single leg before performing on the opposite leg. SL Depth Squat x10 SLDL (2-DB) x10 SL Slider Curls (Eccentric Only) x10 SL Glute Bridge (foot elv.) x10 ** BFR (if you have BFR cuffs) @ Hamstrings
Upper Body Gauntlet
D
UB Conditioning Gauntlet (Base)
Perform the conditioning complex for 3 rounds. Prone Snow Devils x10 Prone OH Press x10 DB Arnold Z-Press x10 TRX Row x10 ** BFR (if you have BFR cuffs) @ Arms
E
Superband Pull Throughs
1 x 100
A
Cardio
1 x 30:00
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
This training phase is my base training phase for establishing general endurance for strength training sessions lasting 60-90 minutes. It's a great place to start if you're just getting back into a consistent routine.
Get Female GPP - Phase 1/6
Olivia Richardson
Dental Assistant
Verified Athlete"Never thought I could train consistently while having a busy work/life schedule, but with this program, I can go at my own pace and stay motivated!"
Monija Fasulo
Pharmaceutical Sales Rep.
Verified Athlete"As a full-time working professional & mother of 2, I like how seamlessly this app guides you through the program. I'm able to consistently fit my gym sessions into my busy schedule, and never have to worry about deciding what to do for my workouts each day."
Tina Dang
Pharmacist
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Former NFL Cheerleader
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