GH Program : 3 x week Full Body Split
ghperformance
First Responders, Football , Hockey, Weightlifting, Powerlifting, Power Sports , Strength & Conditioning, Multi-sport, Personal TrainingGurjit Hundal: Full-time Career Firefighter, athlete, and a strength & conditioning coach for 8 years. I have spent my coaching career training athletes to become fitter, faster, stronger, more aerobically fit, and become more resilient human beings on a daily basis. Specializing in the first responder community, I want all of us to push each other and grow to become the best versions of ourselves. The GHPERFORMANCE program on the App is designed for athletes pursuing a career as firefighters and athletes. This continued 8-week program is guaranteed to make you stronger so you can fight that next structure fire, and save a life. This 3 times a week program allow those athletes who have a busy schedule, and can juggle a work life balance.
Warm Up
A
GH Warm up
5 min, 2 rounds - 300 metre Row - 10 KB Goblet Squats - ALT leg/arm crunch
B
GH Barbell Squat
5 x 5
C
GH Barbell Bench Press
5 x 5
D1
GH Leg Extension
D2
GH Incline Dumbbell Chest Press
E
GH Bulgarian Split Squat
Circuit #1
F
Complete 8 rounds for time 1a. Med Ball Slams 10 reps 1b. KB Swings 15 reps 1c. Wall Sit Holds 30 sec
Warmup
A
GH Warmup
Skip Rope 10 minutes or Seated Row machine 10 minutes
B
GH Deadlifts
3 x 5
C
GH Overhead Press
5 x 5
D1
GH Lat Pulldown
D2
GH RDL's
E
GH Dumbbell Front Raises
Conditioning
F
Circuit #2
As many Rounds as possible in 10 minutes 1a. Medball Throw/run 15 reps 1b. KB Reverse Lunge 10 reps each 1c. Burpees 8 reps
Warm Up
A
Warm Up
5 min - Half Kneeling Pose/each - Downward dog pose: Calf Stretch - Pigeon Pose - T Spine Rotations - Deep Squat
B
GH Hack Squat
3 x 5
C
GH Dumbbell Flat Bench Chest Press
4 x 3
D1
GH Landmine Press
D2
GH Dumbbell Row
E1
GH Bicep Hammer Curls
E2
GH Dumbbell Skullcrushers
E3
GH Chinups
Conditioning
F
Circuit #3
Complete 8 rounds for time - Farmer Walks 50 meters x2 - Body Weight Squats 15 reps - Bear Crawl 50 meters x 2
Gurjit Hundal
Career Firefighter & Online Coach. Firefit National Championship Competitor (Fastest Rookie 2019). 2023 World Police Fire & Games: Powerlifting Competitor. Soccer, and Hockey Player. Certified Strength & Conditioning Coach. When Im not at the Gym, Im am Hiking/Paddle boarding in the summer, Snowboarding in the winters, Reading or Spending time with family & Friends.
This program will help develop the mindset and muscles that sets future athletes apart. So weather you're getting back into exercising or challenging yourself, this is for you. Your career starts with your commitment. Train hard, smart and I promise, the r
Get GH Program : 3 x week Full Body Split
Cody Sojka
Career Firefighter/Competitive Fishermen
Verified Athlete"I learned why fitness is a big part of my life, just in time for my wedding! Training at home or at the firehall, this program on the app helped shape aspects of my career in the fire service. My ultimate goal: strength, power, and endurance; the essentials needed to become a strong firefighter."
When you join a team you’re getting more than programming, you’re joining an online community.
GH Program : 3 x week Full Body Split
GH Program : 3 x week Full Body Split
GH Program : 3 x week Full Body Split
