Beruflich Dokumente
Kultur Dokumente
GPP PHASE
WEEK 1
Fold
DAY 1
Name:
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
3. MB Russian Twists
7. MB V-Ups
11. Supermen
8. MB Side-to-side Taps
Perform Set 1 of both A & B before moving to the next set. Be sure to rest after each set. This workout is
not designed to wear you out, but to build strength, power and speed while keeping you injury free.
BW
8x
BW
A:
Set 1
Set 2
A.
BW Prisoner Squat
BW
B.
____ 15x
15x
B.
BW
BW
10x
12x BW
Set 4
Set 5
15x
B:
BW
Set 3
20x BW
Set 1
Set 2
Set 3
A.
____ 10e
____ 12e
____ 15e
B.
____ 15x
____ 20x
____ 25x
A:
B:
Set 5
____ 20x
10x
X:
Set 4
Set 4
Set 5
Fold
6x
____ 15x
Set 5
A.
B.
Set 1
Quadruped Reaches
10 x 5 sec
Scorpions/Iron Cross
10e
A:
B:
Fold
BW
Set 3
25x
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
BW Broad Jump
Set 2
Fold
WORKOUT DIRECTIONS
X.
Download the Dynamic Warm Up printout for picutres of each warm up movement
____ 25x
A.
Set 4
Fold
5. MB Squat/Presses
Set 1
Set 3
1. MB Giant Circles
Set 2
A:
Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
This training program only contains recommendations based on input you, the user (or your coach), provided
to Volt. Actual exercises, volumes, and intensities are undertaken in the user's sole discretion and are
performed at the user's own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volt's program and content is governed by the terms of use provided on Volt's website.
WEEK 1
Fold
DAY 2
Name:
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
3. MB Russian Twists
7. MB V-Ups
11. Supermen
8. MB Side-to-side Taps
Perform Set 1 of both A & B before moving to the next set. Be sure to rest after each set. This workout is
not designed to wear you out, but to build strength, power and speed while keeping you injury free.
BW
15x BW
A:
Set 1
Set 2
A.
BW Pushup
BW
B.
____ 10e
15x
____ 15x
B.
SB Leg Curl
BW
BW
BW
6x
6x
Set 4
Set 5
8x
B:
BW
Set 3
20x BW
Set 1
Set 2
Set 3
A.
____ 10e
____ 12e
____ 15e
B.
____ 15x
____ 20x
____ 25x
A:
B:
Set 5
____ 12x
15x
X:
Set 4
Set 4
Set 5
Fold
12x
____ 10x
Set 5
A.
B.
2 x 10x
100x
Flutter Kicks
A:
Set 1
B:
Fold
BW
Set 3
25x
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
BW Squat Jump
Set 2
Fold
WORKOUT DIRECTIONS
X.
DB Curl/Press
Download the Dynamic Warm Up printout for picutres of each warm up movement
A.
Set 4
Fold
5. MB Squat/Presses
Set 1
Set 3
1. MB Giant Circles
Set 2
A:
Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
This training program only contains recommendations based on input you, the user (or your coach), provided
to Volt. Actual exercises, volumes, and intensities are undertaken in the user's sole discretion and are
performed at the user's own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volt's program and content is governed by the terms of use provided on Volt's website.
WEEK 1
Fold
DAY 3
Name:
2. MB Wood Choppers
6. MB Good Mornings
10. Push-ups
3. MB Russian Twists
7. MB V-Ups
11. Supermen
8. MB Side-to-side Taps
Download the Dynamic Warm Up printout for picutres of each warm up movement
Perform Set 1 of both A & B before moving to the next set. Be sure to rest after each set. This workout is
not designed to wear you out, but to build strength, power and speed while keeping you injury free.
10x
BW
12x BW
A:
Set 1
Set 2
A.
____
B.
____ 10x
15x
BW
10x
BW
BW
____
12x BW
15x
Set 4
Set 5
B:
Set 1
Set 2
Set 3
A.
DB Curl/Front Squat/Press
____ 10x
____ 12x
____ 15x
B.
____ 15x
____ 20x
____ 25x
A:
B:
Set 5
B.
BW ____
15x
X:
Set 4
Set 3
Set 4
Set 5
Fold
BW
____
Set 5
A.
B.
Set 1
Front Plank
Side Plank
A:
B:
Fold
BW Split Jump
Set 3
____ 12x
KEY
B:
BB = Barbell
DB = Dumbbell
BW = Body Weight
Fold
X.
Set 2
Fold
WORKOUT DIRECTIONS
BW
Set 4
Fold
5. MB Squat/Presses
Set 1
BW Dips
Set 3
1. MB Giant Circles
Set 2
A.
A:
Set 1
[ ] = Grip
MB = Medicine Ball
SB = Stability Ball
x = Total Reps
e = Reps Each Side
__ = Fill in Own
This training program only contains recommendations based on input you, the user (or your coach), provided
to Volt. Actual exercises, volumes, and intensities are undertaken in the user's sole discretion and are
performed at the user's own risk. Volt makes no express or implied warranties regarding the Volt program or
content. Use of Volt's program and content is governed by the terms of use provided on Volt's website.