Female GPP - Phase 4/6

Session Warmup

Foam Roll: Back, Hip, Quads, Groin Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Side Plank Mini Band Dynamic Clam 2x10 ea.

Airex SLDL Alternating KB Holds

2 x 5

Mini Band Single Leg Hip Abductions

2 x 15

Cable SLDL (Contralateral)

2 x 10

Russian KB Swing

3 x 8

Deadball Good Morning Jumps

3 x 20

Superband RDL

2 x 8 @ 2

Barbell RDL

8, 7, 6, 5, 4

Standing Pigeon Stretch

4 x 60

Single Leg Depth Squat

8, 7, 6, 5, 4

Standing Quad Stretch

4 x 60

Swiss Ball SL Leg Curl

3 x 8

Swiss Ball Hamstring Curl

3 x MAX

2-KB RFE Split Squat (Front Rack)

3 x 8

Double KB Front Squat

3 x MAX

Mini Band Bird Dogs

2 x 10

FRC: Prone Hip Extension HOVER HOLD's

2 x 3 @ 5

Side Plank + Hip Extension

2 x 10

Adductor Side Plank (Copenhagen)

2 x 20

Seated Banded Leg Curls

2 x 20

Fasulo's Quad Squad

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds. Low Pogo x10 seconds Jump Squats x10 seconds Prisoner Squats x 20 seconds ISO Squat Hold x 20 seconds Complete 2 rounds.

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: Lats, Back, T-Spine Extension Trigger Point (LAX Ball): Rotator Cuff, Scaps, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap-Activation: Hanging L-Hang Hold 2x20 sec.

KBBU Single Arm Z-Press

2 x 10

KBBU 1/2 TGU

2 x 2

1-Arm KBBU Overhead Carry

2 x 20

Deadball Rainbow Slams

3 x 8

Bear Crawl Deadball Push's

3 x 5

Band Assisted Pull-Up

2 x 5

Isometric Hold Chin-Ups

30, 25, 20, 15, 10

Lat Rack Stretch

4 x 60

Landmine SA OH Press

8, 7, 6, 5, 4

Banded Tricep Stretch

4 x 60

Chest-Supported DB Row (Alt. @ Top)

3 x 8

Chest-Supported DB Row

3 x MAX

Seated DB OH Press (Alt. @ Top)

3 x 8

Seated Arnold Press

3 x MAX

KBBU Single Arm Floor Press (no feet)

2 x 10

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

Bird Dog Row

2 x 10

Marching Suitcase Carry

2 x 10

DB Farmer's Carry

2 x 60

Arm Farm

Find an open duel cable machine. Set 1 arm low with a rope attachment. Set the other arm high with a bar or use the rope attachment for each exercise. Perform Cable Bicep Curls (low arm) for 30 seconds, followed by Cable Tricep Pressdowns (high arm) for 30 seconds, then rest for 30 seconds, and repeat for the prescribed number of rounds. Perform 2 Rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Session Warmup

Spend 10-15 minutes prepping your body and warming up. Start with foam rolling and soft tissue work in the area's prescribed. Then spend a period of time doing active release trigger point work in the listed hotspots. After addressing all soft tissue areas in pillar-prep, move on to the movement-prep segment with all prescribed mobility, activation, and corrective exercise prescriptions. SMR: Glutes, Hamstrings, Quads Trigger Point: Hip Flexors, Calves, TFL Mobility: Deep Calf Stretch Hip Activation: Mini Band Hip Activation

Spring Ankle Position #3 (Level 1 Load: BW)

3 x 30

Hip Airplane

3 x 5

Side Plank Mini Band Clamshell (Dynamic)

3 x 10

Supine PSOAS March (Hip Flexed)

3 x 30

Glute Bridge Marching

3 x 30

Knee Hug Hip Bridge

3 x 10

Hurdle Hop to Broad Jump

3 x 4

Alternating Split Squat Drops (DB's)

3 x 20

Jump Rope

3 x 60

Run

8 x 15 @ 45

Legs Up The Wall Flexibility Routine

1 x 5:00

Session Warmup

Foam Roll: Groin, Quad, Hamstring, Hip Trigger Point (LAX Ball): Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Anterior Hip Mobilization 2x60 sec ea. Hip Activation: Slider SL Squat + 3-Way Reach 2x4 reps ea.

Single Leg Depth Squat

2 x 10

Mini Band Glute Bridge Marching

2 x 5

Hip Airplane

2 x 5

NCM Squat Jump

3 x 8

Russian KB Swing

3 x 20

Isometric Hold Back Squats

3 x 5

Box Squat

8, 7, 6, 5, 4

Kneeling Hip Flexor Stretch

4 x 60

Slider Hamstring Curls

8, 7, 6, 5, 4

Active Hamstring Stretch

4 x 60

Seated Single Leg Press

3 x 8

Leg Press

3 x MAX

Smith Machine SLDL

3 x 8

Smith Machine RDL

3 x MAX

Mini Band Bird Dogs

2 x 10

FRC: Quadruped Hip CAR's

2 x 3 @ 3

Side Plank + Hip Extension

2 x 10

Adductor Side Plank (Copenhagen)

2 x 20

Seated Banded Leg Curls

2 x 20

B/W Glute Metcon

"Hip Hell" SL Depth Squat x10 ea. SLDL x10 ea. TRX RFE Split Squat Pulses x10 ea. Slider Reverse Lunge x10 ea. Perform 2 rounds

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: Lats, Back, T-Spine Extension Trigger Point (LAX Ball): Rotator Cuff, Scaps, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap-Activation: Hanging L-Hang Hold 2x20 sec.

KBBU Single Arm Floor Press (no feet)

2 x 10

KBBU 1/2 TGU

2 x 4

Deadbug KB Pullover

2 x 10

Deadball Power Hop Slams

3 x 8

Deadball Cleans

3 x 20

Banded Tricep Pushdown

2 x 15

Push-Up

8, 7, 6, 5, 4

Banded Tricep Stretch

4 x 60

Feet Elevated Inverted Row

8, 7, 6, 5, 4

Lat Rack Stretch

4 x 60

Single Arm DB Floor Press

3 x 8

Glute Bridge DB Floor Press

3 x MAX

Half-Kneeling Cable Pulldown (alt. @ bottom)

3 x 8

Half-Kneeling Cable Pulldown

3 x MAX

KBBU Single Arm Floor Press (no feet)

2 x 10

Hollow Body Flutter Kicks w/ Med Ball OH

2 x 30

Bird Dog Row

2 x 10

Marching Suitcase Carry

2 x 10

DB Farmer's Carry

2 x 60

Arm Farm

Find an open duel cable machine. Set 1 arm low with a rope attachment. Set the other arm high with a bar or use the rope attachment for each exercise. Perform Cable Bicep Curls (low arm) for 30 seconds, followed by Cable Tricep Pressdowns (high arm) for 30 seconds, then rest for 30 seconds, and repeat for the prescribed number of rounds. Perform 2 Rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

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

Barbell RDL

5, 5, 3, 3

Barbell Hip Thrust

4 x MAX

Bent Over Row

5, 5, 3, 3

Barbell Rollouts

4 x 15

Swiss Ball Glute Bridge

3 x 20

Mini Band Squat Pulses

3 x 45

Swiss Ball Hamstring Curl

3 x 20

Mini Band Good Mornings

3 x 45

Mini Band Squat Hold Abductions

1 x 100

Legs Up The Wall Flexibility Routine

1 x 5:00

Cardio

1 x 30:00