Female GPP - Phase 6/6

Session Warmup

Foam Roll: Back, Hip, Quads, Groin Trigger Point: Feet/Calves, Piriformis, Hamstrings Mobility: Banded Pigeon Stretch 2x60 seconds ea. Hip Activation: Mini Band SL Hip Abductions 2x10 ea.

FRC: Straight Leg Hip Flexor CAR's

2 x 5

Deadbug KB Pullover

2 x 6

Dual Cable SLDL

2 x 8

Hurdle Hop to Box Jump

2 x 3

Broad Jumps

2 x 3

Snatch Grip RDL + Banded RNT

2 x 4 @ 50 %

Straight Leg Deadlift

5, 5, 5, 3, 3

Banded Pigeon Stretch

4 x 60

RFE BB Back Load Split Squat

5, 5, 5, 3, 3

FRC: Standing Hip CAR's

4 x 3

Band Assisted Glute-Ham Raise

3 x 8

Dual Cable Step Ups

3 x 10

Prone Hip CAR's (LAX)

2 x 5

Bridging PSOAS March

2 x 10

Adductor Side Plank (TRX)

2 x 20

Side Plank PSOAS March

2 x 10

Swiss Ball Hamstring Curl

3 x MAX

Perform the exercises as a circuit without any rest in between exercises. Rest as needed in between rounds. ISO Jump Squat x30s Mini Band Monster Walk x30s Walking Lunges x30s 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 LAX Ball: Lats, Pec Minor, Triceps, Delts Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap Activation: Hanging Leg Swings 2x10

Half-Kneeling KBBU Isometric Waiter Hold

2 x 30

Half-Kneeling KBBU Single Arm OH Press

2 x 3

1-Arm KB overhead press

2 x 5

Single Arm Russian KB Swing

2 x 30

Mini Band Bird-Dog DB Row (POS Sling)

2 x 5

Hanging: Single Arm Passive Hang

3 x 15

Weighted Chin Ups

5, 5, 5, 3, 3

Lat Rack Stretch

4 x 60

Bent Over Row

5, 5, 5, 3, 3

Swiss Ball Kneeling Lat Stretch

4 x 60

Landmine Pendlay Row

3 x 12

Close Grip Lat Pulldown

3 x 12

Exercise Band "Y" Raise

2 x 30

Strict Lower Hanging Leg Lifts

2 x 10

Plank Single Arm Pulldown

2 x 10

Hollow Body Flutter Kicks

2 x 30

Single Arm Farmer 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. DB Bicep Curls Band Face Pull Band Pull-Apart 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 #4 (Level 1 Load: BW)

3 x 30

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

3 x 5

Hanging PSOAS March

3 x 10

Static Single Leg Glute Bridge

3 x 30

Single Leg Glute Bridge (Foot Elv.)

3 x 15

Deadball Squat + Vertical Throws

3 x 5

TRX Jump Squats

3 x 10

Pogo Ankle Hops

3 x 15

Single Leg Jump Rope

3 x 30

Curve Sprints

10 x 15 @ 45

Legs Up The Wall Flexibility Routine

1 x 5:00

Session Warmup

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.

Airex 3-Way Reach

2 x 5

Side Plank Mini Band Straight Leg Raises

2 x 10

Stick Mobility: Hip Airplanes

2 x 3

Depth Drop to Box Jump

2 x 4

Double Contact Vertical Jump

2 x 3

Zombie Squats

3 x 3

Back Squat

5, 5, 5, 3, 3

Banded Lateral Hip Mobilization

4 x 60

Landmine SLDL

5, 5, 5, 3, 3

Active Hamstring Stretch

4 x 60

Leg Press

3 x 12

Smith Machine SLDL

3 x 10

External Feedback: Bird Dogs

2 x 10

Landmine Low Lateral Lunge Shifts

2 x 10

Single Leg Pallof Press

2 x 10

4-Way Dead Bug

2 x 10

Back Extension

3 x 20

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.

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 LAX: Ball Triceps, Lats, Pec Minor, Delts Mobility: Banded Shoulder Mobility 2x60 sec ea. Scap Activation: Hanging Leg Swings 2x10

Half-Kneeling KBBU Isometric Waiter Hold

2 x 30

KBBU Single Arm Floor Press (no feet)

2 x 3

1-Arm KB overhead press

2 x 3

Deadball Slam

2 x 10

Supine KB Pullover

2 x 5

Hand Release Push-Up

2 x 5

Band Resisted Push-up

5, 5, 5, 3, 3

Banded Tricep Stretch

4 x 60

Overhead Strict Press

5, 5, 5, 3, 3

Snow Devils

4 x 10 @ 5 lb

DB Floor Press

3 x 12

Seated Arnold Press

3 x 12

DB Lateral Raise

3 x 15

Exercise Band "Y" Raise

2 x 10

Strict Lower Hanging Leg Lifts

2 x 10

Plank Single Arm Pulldown

2 x 10

Hollow Body Flutter Kicks

2 x 30

Single Arm Farmer 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. DB Bicep Curls Band Face Pull Band Pull-Apart 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

SSB Reverse Lunge

4 x 6

Mini Band Seated Hip Abductions

4 x 20

Landmine SLDL

4 x 6

Single Leg Glute Bridge (Foot Elv.)

4 x 20

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

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.

Legs Up The Wall Flexibility Routine

1 x 5:00

Cardio

1 x 30:00