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
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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

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.

B1

FRC: Straight Leg Hip Flexor 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 3

C2

Broad Jumps

2 x 3

D

1.5 Rep Deadlift

2 x 4 @ 50, 60 %

E1

Deadlift

5, 5, 5, 3, 3

E2

Banded Pigeon Stretch

4 x 60

F1

2-KB RFE Split Squat (Front Rack)

5, 5, 5, 3, 3

F2

FRC: Standing Hip CAR's

4 x 3

G

Band Assisted Glute-Ham Raise

3 x 8

H

Duel Cable SLDL

3 x 10

I1

Prone Hip CAR's (LAX)

2 x 5

I2

Bridging PSOAS March

2 x 10

I3

Adductor Side Plank (TRX)

2 x 20

I4

Side Plank (ISO-Dynamic) Crunch

2 x 10

J

Swiss Ball Hamstring Curl

3 x MAX

Lower Body Conditioning Circuit

K

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.

Recovery

L

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

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

B1

Half-Kneeling KBBU ISO Waiter Hold

2 x 30

B2

Half-Kneeling KBBU SA OH Press

2 x 3

B3

1-Arm KB overhead press

2 x 5

C1

KB Snatch

2 x 6

C2

Single Arm Russian KB Swing

2 x 30

D

Hanging: Single Arm Passive Hang

3 x 15

E1

Weighted Pull Ups

5, 5, 5, 3, 3

E2

Lat Rack Stretch

4 x 60

F1

Pendlay Row

5, 5, 5, 3, 3

F2

Swiss Ball Kneeling Lat Stretch

4 x 60

G1

Lat Pulldown

3 x 12

G2

Machine Chest Supported Row

3 x 12

H1

Prone Overhead Press

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

Energy Systems Development

J

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

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

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 3

C1

Depth Drop to Box Jump

2 x 4

C2

Double Contact Vertical Jump

2 x 3

D

Zombie Squats

3 x 3

E1

Back Squat

5, 5, 5, 3, 3

E2

Banded Lateral Hip Mobilization

4 x 60

F1

Landmine SLDL

5, 5, 5, 3, 3

F2

Active Hamstring Stretch

4 x 60

G

Leg Press

3 x 12

H

Swiss Ball SL Leg Curl

3 x 12

I1

External Feedback: Bird Dogs

2 x 10

I2

Prone Hip CAR's (LAX)

2 x 5

I3

Single Leg Pallof Press

2 x 10

I4

4-Way Dead Bug

2 x 10

J

Back Extension

3 x 20

ESD: Glute Circuit 

K

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.

Recovery

L

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

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

B1

Half-Kneeling KBBU ISO Waiter Hold

2 x 30

B2

KBBU SA Floor Press (no feet)

2 x 3

B3

1-Arm KB overhead press

2 x 3

C1

Deadball Slam

2 x 10

C2

Supine KB Pullover

2 x 5

D

3-Position Isometric DB Bench Press

2 x 5

E1

Bench Press

5, 5, 5, 3, 3

E2

Banded Tricep Stretch

4 x 60

F1

Tall Kneeling Smith OH Press

5, 5, 5, 3, 3

F2

Snow Devils

4 x 10 @ 5 lb

G

Floor Press

3 x 12

H1

Seated Arnold Press

3 x 12

H2

DB Lateral Raise

3 x 15

I1

Prone Overhead Press

2 x 10

I2

Strict Lower Hanging Leg Lifts

2 x 10

I3

Plank Single Arm Pulldown

2 x 10

I4

Hollow Body Flutter Kicks

2 x 30

J

Single Arm Farmer Walk

2 x 60

Energy Systems Development

K

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

L

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Friday
Accessory: Posterior Chain

Movement Prep

A

Upper Body Movement Prep

Superband Shoulder Mobility x2 minutes Superband Pull-Aparts x20 reps KBBU Screwdrivers x10 reps ea. Mini Band Shoulder External Rotation x20 reps Superband Pass-Throughs x10 reps

B

Banded Rack Pulls

5 x 5 @ 70 %

C

Pendlay Row (from Blocks)

5 x 5

D1

DB Farmer's Walk

3 x 40

D2

Hyperextension

3 x 10

E1

Hanging Knee Raise

3 x 10

E2

Standing Banded Ab Crunches

3 x 20

F1

Seated Scap Row

4 x 12

F2

Machine Chest Supported SA Row

4 x 12

F3

Machine Chest Supported Row

4 x 12

G1

Seated DB Front Raise

3 x 10

G2

Seated DB Lateral Raises

3 x 10

H

Versa Climber

3 x 4:00

I

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Saturday
Low Intensity Cardio

A

Cardio

1 x 30:00

Male GPP - Phase 6/6