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: SLDL Isometric Hold (2x20s ea.) Hip Activation: Quadruped MB Fire Hydrants (2x20 ea.)
B1
Glute Bridge Hamstring Walkout
2 x 5
B2
Prone Snow Devils
2 x 10
B3
Tall Plank Shoulder Raises
2 x 8
C1
Russian KB Swing
3 x 15
C2
Mini Band Bird Dogs
3 x 5
D1
DB RDL
2 x 15
D2
Stick Mobility: Hamstring Windshield Wipers
2 x 6
D3
DB Z-Press (Alt. @ Top)
2 x 10
D4
Banded Tricep Stretch
2 x 30
E1
Cable Lawnmower SLDL
3 x 10
E2
Half-Kneeling KBBU Single Arm OH Press
3 x 10
F1
Swiss Ball Plank Rollout
2 x 10
F2
Glute Bridge Adductor Squeeze
2 x 10 @ 3
F3
Swiss Ball Deadbug
2 x 8
F4
FRC: 90/90 Base Hip Opening Sequence
2 x 45
G
Swiss Ball Hamstring Curl
3 x 15
Energy Systems Development
H
Timed Intervals
Perform the ESD circuit for rounds for conditioning. Week 1-2: (x2) rounds @ 30s ON | 30s OFF Week 3-4: (x3) rounds @ 40s ON | 20s OFF H1: Exercise Band Lateral Raises H2: Mini Band Lateral Walk H3: Exercise Band Front Raise H4: Mini Band Monster Walk
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: Quadruped T-Spine Rotations (2x10 ea.) Hip Activation: Mini Band Squat (2x20)
B1
KBBU Screwdrivers
2 x 10
B2
Single Leg Balance (Airex Pad Static Hold)
2 x 20 @ 20
B3
Hanging Hollow Body Hold
2 x 20
C1
Deadball Slam
3 x 15
C2
TRX Squat Row to "Y" Fly (Level 3)
3 x 10
D1
Lat Pulldown
2 x 15
D2
Lat Rack Stretch
2 x 60
D3
RFE SS (KB Goblet)
2 x 10
D4
Standing Quad Stretch
2 x 60
E1
TRX Isometric Row
3 x 20
E2
Single Leg Squat to Bench (b/w)
3 x 10
F1
Pallof ISO Hold + Squat
2 x 8
F2
Mini Band Reverse Crunch
2 x 10
F3
Reverse Plank
2 x 20
F4
Side Plank on Elbows
2 x 30
G
Half-Kneeling Single Arm Cable Row
3 x 10
Energy Systems Development
H
Timed Intervals
Perform the quad density ladder as a continuous circuit. Recover for 2-minutes, and repeat for rounds for conditioning. H1: Mini Band Squat Hops (x20s) H2: Mini Band Squat Hold Abductions (x20s) H3: Mini Band Squats (x20s) H4: Mini Band Single Leg Hip Abductions (x15s ea. leg)
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 MB Abductions (2x15 ea.)
B1
Mini Band Squats
2 x 10
B2
Tall Plank KB Pull Through
2 x 6
B3
KB Heartbeat Squat
2 x 4
C1
TRX Jump Squats
3 x 15
C2
Supine KB Pullover
3 x 10
D1
KB Goblet 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
DB Goblet Box Squat
3 x 10
E2
Half-Kneeling Single Arm Cable Pulldown
3 x 10
F1
TRX Assisted Cossack Squat
2 x 6
F2
Glute Bridge Adductor Squeeze
2 x 10
F3
Tall Plank Shoulder Raises
2 x 8
F4
Side Plank Mini Band Clamshell (Static)
2 x 10
G
2-DB Slider Reverse Lunge
3 x 12
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. H1: Prone DB OH Press H2: Walking Lunges H3: Prone DB Snow Devils H4: Air Squats H5: Mini Band Shoulder External Rotations
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: Quadruped T-Spine Rotations (2x10 reps ea.) Hip-Activation: Wall Assisted SLDL (2x10 reps ea.)
B1
Prone Snow Devils
2 x 10
B2
Airex SLDL Alternating KB Holds
2 x 10
B3
Single Leg RDL + OH Reach
2 x 4
C1
Deadball Burpee to Chest Press
3 x 15
C2
Mini Band Hollow Body Hold
3 x 20
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
Single Leg Isometric Hamstring Bridge
3 x 20
F1
Dead Bug
2 x 8
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 12
F3
Adductor Side Plank (ground)
2 x 15
F4
FRC: 90/90 Base Hip Switches
2 x 6
Energy Systems Development
G
Timed Intervals
Perform the ESD circuit for rounds for conditioning. Week 1-2: (x2) rounds @ 30s ON | 30s OFF Week 3-4: (x3) rounds @ 40s ON | 20s OFF H1: Pushup to Plank H2: KB Swing H3: Exercise Band Tricep Pressdown H4: 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
Verified Athlete"With this program, I was able to work out 5 days a week while working full time! I love the videos that demonstrate each exercise, I felt like I was working out with a trainer but at my own convenience!"
Jorah Ortiz
Former NFL Cheerleader
Verified Athlete"This program kept me accountable & motivated me to push myself in the gym each day. It’s always been difficult for me to decide what to do & when for my workouts, and the app was great for great for tracking my progression & keeping track of things. I could always see the results from week to week!"
