Aesthetic Athletes

Personal Training, Strength & Conditioning
Coach
John Fasulo

Phase #6 (Max Relative Strength)

Phase 6 is the second strength phase within the GPP system. Phase 6 is a max relative strength phase, focusing on peak strength in the foundational female strength movements. 

The training split is still an alternating upper / lower training split with primary movements loaded with strength rep ranges of 3-5 reps.

Features
7 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Commercial Gym
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
LB Pull (Phase 6 Week 1)

Pillar + Movement Prep

A

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. Foam Roll: Back, Hip, Quads, Groin LAX Ball: Feet/Calves, Piriformis, Hamstrings Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Mini Band SL Squat to Bench 2x10 ea. Mini Band SL Hip Abductions 2x10 ea.

B1

SL Balance Straight Leg CAR's

2 x 5

B2

Deadbug KB Pullover

2 x 6

B3

Duel Cable SLDL

2 x 8

C1

Hurdle Hop to Box Jump

2 x 4

C2

Broad Jumps

2 x 4

D

Snatch Grip RDL + Banded RNT

2 x 4 @ 50 %

E1

Straight Leg Deadlift

5, 5, 5, 3, 3

E2

Banded Pigeon Stretch

4 x 60

F1

RFE Split Squat (BB Back Load)

5, 5, 5, 3, 3

F2

FRC: Standing Hip (CAR's)

4 x 3 @ 3

G1

Band Assisted Glute-Ham Raise

3 x 8

G2

Duel Cable Step Ups

3 x 12

H1

Prone Hip CAR's (LAX)

2 x 5

H2

Bridging PSOAS March

2 x 10

H3

Adductor Side Plank (TRX)

2 x 20

H4

Side Plank PSOAS March

2 x 10

I

Swiss Ball Hamstring Curl

3 x MAX

J1

Iso Jump Squat

3 x 30

J2

Mini Band Monster Walk

3 x 30

J3

Walking Lunges

3 x 30

J4

Slider Lateral Lunge

3 x 10

J5

Slider Mountain Climbers

3 x 30

Cooldown / Flexibility Period

K

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

Monday
UB Pull (Phase 6 Week 1)

Pillar + Movement Prep

A

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. Foam Roll: Lats, Back, T-Spine Extension LAX Ball: Lats, Pec Minor, Triceps, Delts Shoulder / T-Spine Mobility: (utilize preferred shoulder & T-Spine mobility drills) Scap Activation: Hanging Leg Swings 2x10

B1

Half-Kneeling KBBU Static Hold

2 x 30

B2

Half-Kneeling KBBU SA OH Press

2 x 3

B3

1-Arm KB overhead press

2 x 5

C1

Single Arm Russian KB Swing

2 x 30

C2

(POS) Mini Band Bird-Dog DB Row

2 x 5

D

Band Assisted Pull-Up

3 x 3

E1

Chin-Up

5, 5, 5, 3, 3

E2

Lat Rack Stretch

4 x 60

F1

Bent Over Row

5, 5, 5, 3, 3

F2

Swiss Ball Kneeling Lat Stretch

4 x 60

G1

Landmine Pendlay Row

3 x 12

G2

Close Grip Lat Pulldown

3 x 12

H1

Standing Exercise Band "Y" Raise's

2 x 30

H2

Strict Lower Hanging Leg Lifts

2 x 10

H3

Plank Single Arm Pulldown

2 x 10

H4

Hollow Body Flutter Kicks

2 x 30

I

Single Arm Farmer Walk

2 x 60

J1

Seated Single Arm Cable Row

3 x 10

J2

Seated Cable Row

3 x 10

J3

DB Bicep Curls

3 x 10

J4

Band Face Pull

3 x 10

J5

Band Pull-Apart

3 x MAX

K

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Tuesday
ESD: Sprints (6.1)

Pillar Prep

A

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

B1

Spring Ankle Position #4 (Level 1 Load: BW)

3 x 30

B2

(AIREX) 1-Leg RDL + Medball OH Reach to High Knee Drive

3 x 5

B3

Hanging PSOAS March

3 x 10

C1

Static Single Leg Glute Bridge

3 x 30

C2

Single Leg Glute Bridge (Foot Elv.)

3 x 15

D1

Deadball Squat + Vertical Throws

3 x 5

D2

TRX Jump Squats

3 x 10

E1

Pogo Ankle Hops

3 x 15

E2

Single Leg Jump Rope

3 x 30

F

Curve Sprints

10 x 15 @ 45

G

Legs Up The Wall Flexibility Routine

1 x 5:00

Wednesday
LB Push (Phase 6 Week 1)

Pillar + Movement Prep

A

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. Foam Roll: Groin, Outer Quads, Hamstrings, Back LAX Ball: Feet/Calves, Quads, Piriformis Mobility: Hip Mobility (utilize preferred hip mobility drills) Hip Activation: Mini Band SL Leg Circles 2x10 reps ea.

B1

Airex 3-Way Reach

2 x 5

B2

Side Plank Mini Band Straight Leg Raises

2 x 10

B3

Stick Mobility: Hip Airplanes

2 x 5

C1

Depth Drop to Box Jump

2 x 4

C2

Double Contact Vertical Jump

2 x 4

D

Zombie Squats

3 x 3

E1

Back Squat

5, 5, 3, 3, 3

E2

Banded Lateral Hip Mobilization

4 x 60

F1

Landmine SLDL

5, 5, 3, 3, 3

F2

Active Hamstring Stretch

4 x 60

G1

Leg Press

3 x 12

G2

Smith Machine SLDL

3 x 12

H1

External Feedback: Bird Dogs

2 x 10

H2

Landmine Lateral Shifts

2 x 10

H3

Single Leg Pallof Press

2 x 10

H4

4-Way Dead Bug

2 x 10

I

Back Extension

3 x 20

ESD: Glute Circuit 

J

Unilateral DB Conditioning Complex

Select one pair of DB's for the entire DB conditioning complex. Perform all exercises in a row on one leg, rest briefly, then repeat on the opposite leg. DB SL Depth Squat x8 reps DB SLDL x8 reps DB Deficit Reverse Lunge x8 reps 1-Leg Static RDL DB Bent Over Row x8 reps Perform 2 rounds on each leg.

Cooldown / Flexibility Period 

K

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

Thursday
UB Push (Phase 6 Week 1)

Pillar + Movement Prep

A

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. Foam Roll: Lats, Back, Pecs LAX: Ball Triceps, Lats, Pec Minor, Delts Shoulder + T-Spine Mobility: (utilize preferred shoulder & T-Spine mobility drills) Scap Activation: Hanging Leg Swings 2x10

B1

Half-Kneeling KBBU Static Hold

2 x 30

B2

KBBU SA Floor Press (no feet)

2 x 3

B3

1-Arm KB overhead press

2 x 3

C1

Supine KB Pullover

2 x 10

C2

Deadball Slam

2 x 30

D

Hand Release Push-Up

2 x 4

E1

Push-Up

5, 5, 3, 3, 3

E2

Banded Tricep Stretch

4 x 60

F1

Overhead Strict Press

5, 5, 3, 3, 3

F2

Snow Devils

4 x 10 @ 5 lb

G1

DB Floor Press

3 x 12

G2

Seated Arnold Press

3 x 12

G3

DB Lateral Raise

3 x 15

H1

Standing Exercise Band "Y" Raise's

2 x 30

H2

Strict Lower Hanging Leg Lifts

2 x 10

H3

Plank Single Arm Pulldown

2 x 10

H4

Hollow Body Flutter Kicks

2 x 30

I

Single Arm Farmer Walk

2 x 60

J1

Seated Single Arm Cable Row

3 x 10

J2

Seated Cable Row

3 x 10

J3

DB Bicep Curls

3 x 10

J4

Band Face Pull

3 x 10

J5

Band Pull-Apart

3 x MAX

K

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory: Posterior Chain (6.1)

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

SSB Reverse Lunge

4 x 6

B2

Mini Band Seated Hip Abductions

4 x 20

C1

Landmine SLDL

4 x 6

C2

Single Leg Glute Bridge (Foot Elv.)

4 x 20

Conditioning Gauntlet

D

LB Conditioning Gauntlet

Perform the conditioning complex for 3 rounds. Run through the entire complex on one single leg before performing on the opposite leg. KB Goblet Box Squat x10 KB Goblet Reverse Lunges x10ea. SL Leg Bridge (shoulder Elevated) x10ea. Alternating KB Swings x1 minute

Conditioning Circuit

E

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 and repeat for rounds.

F

Legs Up The Wall Flexibility Routine

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Female GPP - Phase 6/6