Female GPP - Phase 1/6

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.

Tall Kneeling Banded Hip Hinge

2 x 15

Prone Overhead Press

2 x 10

Isometric Hold Bent Over "Y" Raise

2 x 30

Russian KB Swing

3 x 15

DB RDL

2 x 15

Active Hamstring Stretch

2 x 30

DB Z-Press (Alt. @ Top)

2 x 10

Banded Tricep Stretch

2 x 30

Dual Cable RDL

3 x 10

Half-Kneeling KBBU Single Arm OH Press

3 x 10

Swiss Ball Plank Rollout

2 x 10

Swiss Ball Glute Bridge

2 x 15

Swiss Ball Alternating Toe Taps

2 x 10

FRC: 90/90 Base Hip Opening Sequence

2 x 60

Slider Hamstring Curls

3 x 10

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

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

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.

KBBU Screwdrivers

2 x 15

Mini Band Squat Pulses

2 x 20

TRX Squat Row to "Y" Fly (Level 3)

2 x 10

Deadball Slam

3 x 15

3-Position Isometric Pull-Ups

2 x 3

Lat Rack Stretch

2 x 60

RFE KB Goblet Split Squat

2 x 10

Standing Quad Stretch

2 x 60

Medium Grip Lat Pulldown

3 x 10

Single Leg Squat to Bench

3 x 10

Pallof ISO Hold + Squat

2 x 8

Primal Squat Hold

2 x 45

Side Plank Mini Band Clamshell (Static)

2 x 15

Side Plank

2 x 30

Half-Kneeling Single Arm Cable Row

3 x 10

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

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

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

Bird Dog Row

8, 6, 4

Knee Hug Hip Bridge

3 x 10

Deadball Slam

2 x 8

NCM Squat Jump

2 x 5

Rowing

4 x 60

Legs Up The Wall Flexibility Routine

1 x 5:00

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.

KBBU Single Arm Front Squat

2 x 4

Supine KB Pullover

2 x 10

KB Heartbeat Squat

2 x 6

TRX Jump Squats

3 x 15

KB Goblet Box Squat

2 x 15

Couch Stretch (Hip Flexors)

2 x 30

Single Arm KB Gorilla Row

2 x 10

Swiss Ball Kneeling Lat Stretch

2 x 30

Paused DB Goblet Squats

3 x 10

Half-Kneeling Single Arm Cable Pulldown

3 x 10

TRX Assisted Cossack Squat

2 x 6

Knee Hug Hip Bridge

2 x 10

Pallof ISO Hold + Squat

2 x 8

Side Plank

2 x 30

Slider Reverse Lunge

3 x 10

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)

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

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.

Prone Y's

2 x 15

Wall Assisted SLDL

2 x 10

Single Leg RDL + OH Reach

2 x 5

Deadball Burpee to Chest Press

3 x 15

TRX Tricep Extension

2 x 15

Banded Tricep Stretch

2 x 30

2-DB SLDL

2 x 10

Superband Active Hamstring Stretch

2 x 30

ISO-Dynamic BB Tricep Extensions

3 x 10

Dual Cable SLDL

3 x 10

Dead Bug

2 x 10

Single Leg Glute Bridge (Foot Elv.)

2 x 15

FRC: 90/90 Base Hip Opening Sequence

2 x 60

DB Reverse Lunge (Front Foot Elevated)

2 x 8

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

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

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

2-KB SLDL (Superband Posture Assist)

10, 8, 6, 4

Towel KB Swing

4 x 20

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

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

Superband Pull Throughs

1 x 100

Cardio

1 x 30:00