Female GPP - Phase 5/6

Session Warmup

Foam Roll: Back, Hip, Quads, Groin Trigger Point: Feet/Calves, Piriformis, Hip Flexors Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Mini Band Bird-Dog + KB Pull-Through's 2x10 ea.

SLDL (Slant Board: Inversion)

2 x 10

Side Plank Mini Band Clamshell (Dynamic)

2 x 10

SLDL (Prisoner Posture Hold)

2 x 5

Single Leg Broad Jump & Land

2 x 5

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

2 x 30

Banded RDL (Hips)

3 x 5 @ 50, 60, 70 %

RDL

5 x 5

Pigeon Stretch

5 x 60

1-Leg Bent Over DB Row

5 x 5

FRC: Quadruped Leg Abduction PAILS / RAILS

5 x 2 @ 10

Glute-Ham Raise Isometric Hold

3 x 30

Sumo 2-KB Deficit Deadlift

3 x 10

Quadruped Leg Abductions

2 x 10

Quadruped Slider Hip Extension

2 x 10

Side Plank SA Row + Hip Abduction

2 x 10

Reverse Plank PSOAS March

2 x 10

Seated Banded Leg Curls

2 x 40 @ 15

Athletic Quad Circuit

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds. Spanish Squat ISO x30s Spanish Squat Hip Abduction Pulses x30 reps Slider Reverse Lunge x10 reps ea. Slider Mountain Climbers x30s 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: Rotator Cuff, Scaps, Pec Minor, Triceps Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap Activation: Hanging Strict Leg Lifts 2x10

KB Arm Bar

2 x 30

KB 1/2 TGU

2 x 3

1-Arm KB Clean

2 x 5

Deadball Power Hop Slams

2 x 5

Superman Plank

2 x 30

Band Assisted Eccentric Pull-Up

3 x 5 @ 5

Band Assisted Pull-Up

5 x 5

Lat Rack Stretch

5 x 60

1-Arm DB Row

5 x 5

Prone Incline DB "Y" Raise

5 x 20

Close Grip Lat Pulldown

3 x 10

TRX Inverted Row

3 x 10

Prone Y's

2 x 30

Hanging Hollow Bent Knee Hold

2 x 30

Slider Mountain Climbers

2 x 30

Lying Leg Raises

2 x 10

Towel KB Famers Walk

2 x 60

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes. Seated DB Overhead Front Raise Bent Over DB Row Seated DB Bicep Curls 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 2 Load: DB)

3 x 30 @ 15 lb

Stick Mobility: Hip Airplanes

3 x 5

Side Plank Mini Band PSOAS March

3 x 10

Bridging PSOAS March

3 x 30

Mini Band Glute Bridge Marching

3 x 30

Med ball Depth Drop Jump Rebound

3 x 5

Deadball Slam + Vertical Jump

3 x 5

Cont. Lateral High Hurdle Jumps

3 x 15

TRX Jump Squats

3 x 45

400 m repeats

7 x .25 @ 5, 6, 5, 7, 5, 8, 5

Legs Up The Wall Flexibility Routine

1 x 5:00

Session Warmup

Foam Roll: Groin, Outer Quads, Hamstrings, Back Trigger Point: Feet/Calves, Quads, Piriformis Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Front Rack Skater Squat 2x4 reps ea.

Slider Reverse Lunge + Medball OH Raise

2 x 10

Side Plank Mini Band Clamshell (Dynamic)

2 x 10

Plate Hip Airplane

2 x 5

Depth Landing

2 x 4

Vertical Jump and Land

2 x 3

KBBU Single Arm Front Squat

3 x 3

Box Squat

5 x 5

Quad Stretch

5 x 30

2-DB Slider Reverse Lunge

5 x 5

Band Assisted Reverse Nordic Curl

5 x 5

Step Up (Tension Emphasis)

3 x 10

Spanish Squat

3 x 10

Quadruped Leg Abductions

2 x 10

Quadruped Slider Hip Extension

2 x 10

Pallof ISO Hold + Slider Reverse Lunges

2 x 10

Bear Crawl

2 x 5

Seated Banded Leg Curls

2 x 40 @ 15

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. Barbell Hip Thrust 3x15 reps Single Leg Glute Bridge (shoulder elevated) 3x15 ea. Mini Band Monster Walk 3x30 sec Mini Band Good Mornings 3x30 reps ** BFR (if you have BFR cuffs)

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 Scorpian 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: Lats, Back, Pecs Trigger Point: Ball Triceps, Lats, Pec Minor, Delts\ Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap Activation: Hanging Strict Leg Lifts 2x10

KBBU Windmill

2 x 5

KBBU Standing Single Arm OH Press

2 x 5

Turkish Get Up

2 x 3

Quadruped Sandbag Pull Through's

2 x 5

Single Arm Russian KB Swing

2 x 30

Tall Plank Shoulder Taps

2 x 5

Push-Up

5 x 3

Scorpion

5 x 60

Single Arm DB Military Press

5 x 5

Prone Overhead Press

5 x 15 @ 5 lb

Single Arm DB Floor Press

3 x 10

DB Arnold Z-Press

3 x 10

DB Lateral Raise

3 x 15

Prone Y's

2 x 30

Hanging Hollow Bent Knee Hold

2 x 30

Slider Crawl

2 x 30

Lying Leg Raises

2 x 10

Towel KB Famers Walk

2 x 60

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes. Seated DB Overhead Front Raise Bent Over DB Row Seated DB Bicep Curls 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

Landmine Lateral Lunge

4 x 6

Bodyweight Skater Squat

4 x 12

Single Arm DB Row

4 x 8

Hanging Hollow Body Hold

4 x 45

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 Shoulder Elevated Hip Bridge x20 ** BFR (if you have BFR cuffs)

Superband SLDL

1 x 100

Legs Up The Wall Flexibility Routine

1 x 5:00

Cardio

1 x 30:00