GForce Athletics Powered By Goodman Elite Training
1 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 15
B1
Jog
1 x 10
B2
Backpedal
1 x 10
B3
Butt Kicks
1 x 10
B4
Skip March
1 x 10
B5
High Knee Carioca
1 x 10
B6
High Knees
1 x 10
B7
Lateral Lunge
1 x 3
B8
Knee Hug
1 x 10
B9
WORLD'S GREATEST STRETCH
1 x 10
B10
Skips
1 x 10
B11
Backwards Skip
1 x 10
B12
Power Skip
1 x 10
C1
Tuck Jumps
1 x 5
C2
Med Ball Wall Throw
1 x 10
D1
Front Squat
10 x 5 @ 45, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5, 58.5 %
D2
DB Bench Press
5 x 10 @ 18 %
D3
1-Arm DB Row
5 x 10 @ 27 %
E1
Crunch
2 x 30
E2
V-Ups
2 x 15
E3
Russian Twist
2 x 20
E4
Reverse Crunch
2 x 25
E5
Toe touches
2 x 20
F1
Reverse Lunge
3 x 5
F2
DB Crunch
3 x 20
F3
Pull-Up
3 x 10
F4
Pull Through
3 x 20
F5
Push-Up
3 x 10
A1
Jog
1 x 10
A2
Backpedal
1 x 10
A3
Butt Kicks
1 x 10
A4
Skip March
1 x 10
A5
High Knee Carioca
1 x 10
A6
High Knees
1 x 10
A7
Lateral Lunge
1 x 3
A8
Knee Hug
1 x 10
A9
WORLD'S GREATEST STRETCH
1 x 10
A10
Backwards Skip
1 x 10
A11
Power Skip
1 x 10
A12
Skips
1 x 10
Circuit
B
G.P.P. is to be performed all exercises in a row without stopping. Once finished with the exercises rest for the required Rest Interval (R.I.) and repeat as many times as directed G.P.P X 4 w/ R.I. 2 min. - 12 Parallel Squats - 6 Lunges Each Leg - 6 Jump Lunges (Switching Legs in Air) - 12 Jump Squats
Circuit
C
All stretches to be done for 5 Breaths ex.: Inhale, Exhale/Stretch, Inhale, Exhale/Stretch, Inhale, Exhale/Stretch farther…… Seated Hamstring - Right And Left Butterfly Piriformis Stretch - Right And Left Hip Flexor - Right And Left
A
Foam Roll
1 x 15
B1
Jog
1 x 10
B2
Backpedal
1 x 10
B3
Butt Kicks
1 x 10
B4
Skip March
1 x 10
B5
High Knee Carioca
1 x 10
B6
High Knees
1 x 10
B7
Lateral Lunge
1 x 3
B8
Knee Hug
1 x 10
B9
WORLD'S GREATEST STRETCH
1 x 10
B10
Skips
1 x 10
B11
Backwards Skip
1 x 10
B12
Power Skip
1 x 10
C1
Squat Jump
1 x 5
C2
Clapping Push-Up
1 x 5
D1
Bench Press
10 x 5 @ 45, 58.5, 63, 67.5, 58.5, 58.5, 58.5, 58.5, 58.5, 58.5 %
D2
Goblet Squat
5 x 10 @ 16 %
D3
Crunches
5 x 20
E1
T Sits
1 x 12
E2
Suitcase Crunch
2 x 20
E3
Straight Leg Sit Ups
2 x 30
E4
Crossover Crunch
2 x 20
E5
Bicycle Sit-Ups
2 x 25
F1
DB Walking Lunge
3 x 5
F2
Hanging Leg Raise
3 x 20
F3
Barbell Row
3 x 10
F4
DB RDL
3 x 20
F5
30 Degree Incline DB Bench Press
3 x 10
A1
Jog
1 x 10
A2
Backpedal
1 x 10
A3
Butt Kicks
1 x 10
A4
Skip March
1 x 10
A5
High Knee Carioca
1 x 10
A6
High Knees
1 x 10
A7
Lateral Lunge
1 x 3
A8
Knee Hug
1 x 10
A9
WORLD'S GREATEST STRETCH
1 x 10
A10
Backwards Skip
1 x 10
A11
Power Skip
1 x 10
A12
Skips
1 x 10
Circuit
B
X Jumps are performed by simply marking an X on the ground and jumping in the pattern described for the recommended jumps. X Jumps - 3 X 10 All Exercises Feet Together - Front/Back - Side/Side - Front/Back - Side/Side
Circuit
C
Interval Run 5 Min. Easy Warm Up @ 40% REPEAT 6x 30s. Sprint (HARD) 1 Min. Jog (EASY) 5 Min. Easy Cool Down @40%
Circuit
D
All stretches to be done for 5 Breaths ex.: Inhale, Exhale/Stretch, Inhale, Exhale/Stretch, Inhale, Exhale/Stretch farther…… Seated Hamstring - Right And Left Butterfly Piriformis Stretch - Right And Left Hip Flexor - Right And Left
A
Foam Roll
1 x 15
B1
Jog
1 x 10
B2
Backpedal
1 x 10
B3
Butt Kicks
1 x 10
B4
Skip March
1 x 10
B5
High Knee Carioca
1 x 10
B6
High Knees
1 x 10
B7
Lateral Lunge
1 x 3
B8
Knee Hug
1 x 10
B9
WORLD'S GREATEST STRETCH
1 x 10
B10
Skips
1 x 10
B11
Backwards Skip
1 x 10
B12
Power Skip
1 x 10
C1
Scissor Jumps
1 x 5
C2
Push Up Jump
1 x 5
D1
Box Squat
10 x 2 @ 54 %
D2
Push Ups
5 x 10
D3
DB Row
5 x 10 @ 13.5 %
E1
V-Ups
2 x 30
E2
Flutter Kick
2 x 1:00
E3
Crunches
2 x 1:00
E4
Side Ups
2 x 20
E5
Straight Leg Crunch
2 x 1:00
F1
Step-Ups
3 x 5
F2
Band Crunch
3 x 20
F3
Band Face Pull
3 x 10
F4
Sled Drag
3 x 20
F5
Standing DB Press
3 x 10
A1
Jog
1 x 10
A2
Backpedal
1 x 10
A3
Butt Kicks
1 x 10
A4
Skip March
1 x 10
A5
High Knee Carioca
1 x 10
A6
High Knees
1 x 10
A7
Lateral Lunge
1 x 3
A8
Knee Hug
1 x 10
A9
WORLD'S GREATEST STRETCH
1 x 10
A10
Backwards Skip
1 x 10
A11
Power Skip
1 x 10
A12
Skips
1 x 10
Circuit
B
Jump Rope Conditioning - 2 Feet Skips - 2:00 - 30s. Rest - Rt. Lt. Hop - 2:00 - 30s. Rest - Left Foot Only - 30s. - 30s. Rest - Right Foot Only - 30s. - 30s. Rest - Running in Place - 1:00 - 30s. Rest - Scissors(1 foot forward, 1 back) - 1:30 - 30s. Rest - Double Jumps (Rope does 2 Revolutions) - 30s.
Circuit
C
All stretches to be done for 5 Breaths ex.: Inhale, Exhale/Stretch, Inhale, Exhale/Stretch, Inhale, Exhale/Stretch farther…… Seated Hamstring - Right And Left Butterfly Piriformis Stretch - Right And Left Hip Flexor - Right And Left
