Female GPP - Phase 2/6
Aesthetic Athletes
Personal Training, Strength & ConditioningMetabolic Hypertrophy 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: Hamstrings, Glutes, Back, Lats Trigger Point (LAX Ball): Feet/Calves, Piriformis, Triceps Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Quadruped MB Hip Circles 2x (5/5) ea. FB Integration: Tall Plank MB 3-Way Shoulder Reach 2x5 ea.
B1
Tall Kneeling Banded Hip Hinge
2 x 12
B2
Prone Snow Devils
2 x 12
B3
Bent Over "Y" Raise
2 x 30
C
Russian KB Swing
4 x 12
D1
DB RDL
3 x 12
D2
Standing Pigeon Stretch
3 x 60
D3
Seated DB OH Press (Alt. @ Top)
3 x 10
D4
Banded Tricep Stretch
3 x 60
E1
Slider Hamstring Curls (Eccentric-Only)
3 x 10
E2
Half-Kneeling KB Single Arm OH Press
3 x 10
F1
Swiss Ball Plank "Stir The Pot"
2 x 6
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 15
F3
Swiss Ball Pike Rolls
2 x 10
F4
FRC: 90/90 Base Hip Switches
2 x 5
G
Slider Reverse Lunge
3 x 20
H1
Prone Incline DB Front Raise
2 x 10
H2
Seated DB Lateral Raises
2 x 10
H3
Seated DB Press
2 x 10
H4
Mini Band Shoulder External Rotation
2 x 10
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: Thoracic Bridge 2x20 sec ea. Scap-Activation: Scapular Depressions 2x10 reps Hip-Activation: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.
B1
KBBU Partial Arm Bar's
2 x 10
B2
Mini Band Squat Pulses
2 x 20
B3
TRX Overhead Squat (Level 2)
2 x 10
C
Deadball Slam
4 x 12
D1
Band Assisted Pull-Up
3 x 12
D2
Lat Rack Stretch
3 x 60
D3
Bulgarian Split Squat
3 x 10
D4
Couch Stretch (Hip Flexors)
3 x 60
E1
Close Grip Lat Pulldown
3 x 10
E2
Single Leg Squat to Bench (Ipsilateral KB Front Rack)
3 x 10
F1
Pallof Squat & Press
2 x 8
F2
KB Goblet Primal Squat Hold
2 x 45
F3
Side Plank Mini Band Clamshell (Dynamic)
2 x 15
F4
Side Plank (Staggered Feet)
2 x 45
G
Seated Row
3 x 15
Energy Systems Development
H
Timed Intervals
Perform each exercise for 20 seconds as a circuit without any breaks in-between. Rest 2 minutes in between circuits and complete for 2-4 rounds. 1.) Switching Split Squat Jumps 2.) TRX Jump Squats 3.) Air Squat 4.) Mini Band Squat Hold Abductions
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 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, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation
B1
Dual Cable SLDL
8, 6, 4
B2
Half-Kneeling Cable Pulldown (alt. @ bottom)
8, 6, 4
C1
Single Leg Balance (Airex Pad + Hip Flexor Hold)
2 x 30
C2
NCM (Linear Vertical) Hurdle Hops
2 x 3
D1
Single Leg Jump Rope
2 x 30 @ 30
D2
Jump Rope
2 x 30
E
Stairs
4 x 5:00 @ 30
F
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 Hip Circles 2x10 ea. Scap Activation: Tall Plank KB Pull Through 2x5 ea.
B1
Mini Band Isometric Squat Holds
2 x 30
B2
Isometric Inverted Row
2 x 30
B3
KB Heartbeat Squat
2 x 6
C
Reactive Jumps (Hands on Hips)
4 x 12
D1
DB Goblet Box Squat
3 x 12
D2
Couch Stretch (Hip Flexors)
3 x 60
D3
Half-Kneeling Cable Pulldown (alt. @ bottom)
3 x 10
D4
Lat Rack Stretch
3 x 60
E1
DB Front Squat
3 x 10
E2
1-Arm DB Row
3 x 10
F1
Side Plank Mini Band Straight Leg Raises
2 x 10
F2
Cossack Squat
2 x 6
F3
Pallof Squat & Press
2 x 8
F4
Side Plank (Staggered Feet)
2 x 45
G
Step Up (Tension Emphasis)
3 x 15
H1
Switching Split Squat Jumps
2 x 5
H2
2-DB Walking Lunge
2 x 10
H3
Walking Lunges
2 x 20
H4
Isometric Lunge Hold
2 x 30
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, Hamstrings, Pecs Trigger Point (LAX Ball): Feet/Calves, Piriformis, Pec Minor Mobility: Thoracic Bridge 2x20 sec ea. Scap Activation: Scapular Depressions 2x10 reps Hip Activation: Single-Leg Balance: Airex Single Leg Balance + Hip Flexor Hold 2x20s ea.
B1
FRC: Shoulder Swimmer CAR's
2 x 5
B2
SLDL + Cone Reach
2 x 6
B3
Single Leg RDL + Medball OH Reach
2 x 4
C
Deadball Burpee to Shoulder Press
4 x 12
D1
Hand Release Push-Up
3 x 12
D2
Banded Tricep Stretch
3 x 60
D3
Landmine SLDL
3 x 10
D4
Active Hamstring Stretch
3 x 60
E1
EZ Bar Lying Tricep Extension
3 x 10
E2
Swiss Ball SL Leg Curl
3 x 6
F1
Swiss Ball Pike Rolls
2 x 10
F2
Single Leg Glute Bridge (Foot Elv.)
2 x 15
F3
Swiss Ball Plank "Stir The Pot"
2 x 6
F4
FRC: 90/90 Base Hip Switches
2 x 5
G
Banded Tricep Pushdown
3 x 25
H1
Russian KB Swing
2 x 20
H2
Single Leg Glute Bridge (Shoulder Elv.)
2 x 20
H3
Slider Reverse Lunge
2 x 20
H4
Mini Band Single Leg Hip Abductions
2 x 20
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: (Hip-Mobility IR / ER Drills) Hip Activation: Mini Band Hip Activation
B1
Single Leg Rack Pulls
6, 5, 4, 3
B2
Russian KB Swing
4 x 10
C1
RFE KB Goblet Split Squat
3 x 10
C2
Single Leg Glute Bridge (Foot Elv.)
3 x 10
C3
KB Goblet Box Squat
3 x 10
C4
Single Leg Glute Bridge (Shoulder Elv.)
3 x 10
C5
Alternating 1-Arm KB Swings
3 x 10
D
Swiss Ball Glute Bridge
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 first phase within this system aimed at hypertrophy. The pace is high, and the workload is dense. This is a great phase for stripping some bodyfat off while building muscle tone.
Get Female GPP - Phase 2/6
Olivia Richardson
Dental Assistant
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Monija Fasulo
Pharmaceutical Sales Rep.
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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!"
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Former NFL Cheerleader
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