Program ONE

 -­‐  GPP  with  Modified  Gironda  

Phase ONE
DATE: 26th  March  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Goal is to set a solid foundation for later phases to come

Dr Stu McGill - Big 3 core exercises - Bird dogs 5 reps 10s holds, Rolling plank 15/30/15/15, Curl ups 5 reps 5s holds
Thoracic extentions and rotations on foam roller 10 reps each side
Warm Up Upper - Roll trap on ball if tight, Hang 30 to 60s, No Money stretch 20 reps, KB Stability Hold 60s x 1-3 sets
Warm Up Lower - Roll foot and calves on ball 30s each, Clams 25 reps each side/Single Leg glute bridge leg crossed over 12 reps x 1-3 sets
Depending  on  recovery
Week  1 Week  2 Week  3 Week  4
Day 1 Upper A 6  sets 6  sets 8  sets 8  sets
order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 30  deg  Incline  DB  Press;  Rotating  Grip  6  to  8 4 4010 75
A2 Lat  Pulldown;  Pronated  Grip 8  to  10 4 3011 75
B1 Flat  DB  Press;  Rotating  grip 6  to  8 6  to  8 3010 30
B2 Seated  Row;  Neutral  Grip 8  to  12 6  to  8 3011 30
C1 Standing  DB  Lateral  raises  -­‐  2  sec  hold  @  top 10  to  12 3 3012 15
C2 No  Money  Stretch 20 3 Stretch 15
C3 Kneeling  Single  arm  Cable  row 10  to  12 3 3011 60

Day 2 Lower A 6  sets 6  sets 8  sets 8  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 Front  foot  elevated  spilt  squat  with  DBs 6  to  8 4 4010 75
A2 Leg  curl  ;  plantar  flexed 6  to  8 4 4010 75
B1 DB  Squats;  Heels  Elevated 6  to  8 6  to  8 3010 30
B2 45  d  Hyper  extensions  with  2s  pause  @  Top   8  to  10 6  to  8 3012 30
C1 Sumo  KB  Squats  or  Leg  Press  with  a  high  and  wide  stance 10  to  15 3 3110 30
C2 **Barefoot  Standing  on  floor  Calf  raises;  Focus  on  height 20  to  30+ 3 2121 60
*Think heels in and knees out each rep before driving up
**Feet outward/Feet neutral then feet inward.
Program ONE  -­‐  GPP  with  Modified  Gironda  
Phase ONE
DATE: 26th  March  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Goal is to set a solid foundation for later phases to come

Dr Stu McGill - Big 3 core exercises - Bird dogs 5 reps 10s holds, Rolling plank 15/30/15/15, Curl ups 5 reps 5s holds
Thoracic extentions and rotations on foam roller 10 reps each side
Warm Up Upper - Roll trap on ball if tight, Hang 30 to 60s, No Money stretch 20 reps, KB Stability Hold 60s x 1-3 sets
Warm Up Lower - Roll foot and calves on ball 30s each, Clams 25 reps each side/Single Leg glute bridge leg crossed over 12 reps x 1-3 sets

Day 3 Upper B 6  sets 6  sets 8  sets 8  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 60  Deg  Incline  DB  Press;  Neutral  grip 6  to  8 4 4010 75
A2 Lat  Pulldown  Supinated  Grip 8  to  10 4 3011 75
B1 30  deg  Incline  DB  Press;  Rotating  Grip 6  to  8 6  to  8 3010 30
B2 Seated  row  narrow  pronated;  straight  bar;  pause  @  contraction 8  to  12 6  to  8 3011 30
C1 Standing  DB  Lateral  raises  -­‐  2  sec  hold  @  top 10  to  12 3 3012 15
C2 No  Money  Stretch 20 3 Stretch 15
C3 Kneeling  Single  arm  Cable  row  pause  @  contraction 10  to  12 3 3011 60

Day 4 Lower B 6  sets 6  sets 8  sets 8  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 Front  foot  elevated  spilt  squat  with  DBs 6  to  8 4 4010 75
A2 Leg  curl  ;  plantar  flexed 6  to  8 4 4010 75
B1 DB  squat,  heels  raised;  knees  out;  slow  down;  No  bounce  or  lockout 6  to  8 6  to  8 3010 30
B2 45  d  Hyper  extensions;  Constant  movement 10  to  12 6  to  8 3010 30
C1 Sumo  KB  Squats  or  Leg  Press  with  a  high  and  wide  stance 10  to  15 3 3110 30
C2 **Barefoot  Standing  on  floor  Calf  raises;  Focus  on  height 20  to  30+ 3 2121 60
*Think heels in and knees out each rep before driving up
**Feet outward/Feet neutral then feet inward.
Program ONE  -­‐  GPP  with  Modified  Gironda  
Phase ONE
DATE: 26th  March  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself
Goal is to set a solid foundation for later phases to come

Dr Stu McGill - Big 3 core exercises - Bird dogs 5 reps 10s holds, Rolling plank 15/30/15/15, Curl ups 5 reps 5s holds
Thoracic extentions and rotations on foam roller 10 reps each side
Warm Up Upper - Roll trap on ball if tight, Hang 30 to 60s, No Money stretch 20 reps, KB Stability Hold 60s x 1-3 sets
Warm Up Lower - Roll foot and calves on ball 30s each, Clams 25 reps each side/Single Leg glute bridge leg crossed over 12 reps x 1-3 sets

Day 5 Arms   6  sets 6  sets 8  sets 8  sets

order exercise Reps Sets Tempo Rest Weight Weight Weight Weight
A1 Standing  Ez  Bar  reverse  Grip  curls 6  to  8 4 4010 75
A2 Compound  Cable  Tricep  Pushdowns;  Straight  Bar 8  to  12 4 3011 75
B1 Incline  Seated  DB  Curls 6  to  8 6  to  8 3010 30
B2 Flat  Lying  DB  Tricep  Extentions 6  to  8 6  to  8 3010 30
C Jacknifes  -­‐  Tuck  and  extend  knees  and  arms 12  to  15+ 3 2121 45
D Seated  Cable  rope  face  pulls  to  neck  w/pause  @  contraction   12  to  15 3 3021 45

Ideal Layout Option  1      Option  2

Monday Upper  A        Upper  A
Tuesday Lower  A        Lower  A
Wednesday GROW            Upper  B
Thursday Upper  B        GROW
Friday Lower  B        Lower  B
Saturday Arms                  Arms
Sunday GROW          GROW

Grow = Rest Day

Program ONE  -­‐  GPP  with  Modified  Gironda  
Phase ONE
DATE: 26th  March  2018
By Reece  Adams  
For Max  Hertan
Notes Stick  to  Tempo  and  Rest  periods  to  the  "T"  -­‐  Body  responds  to  effort  so  challenge  yourself

NOTES
Stick to rest periods as written- Wear a stop watch- you can buy a cheap one from Kmart
Push yourself hard
Make sure you sleep
Make sure you eat

Order
The order of exercises are displayed with a letter. Eg: A1 bench press, A2 lat pull down
What this means is you perform bench press, then rest the allocated time, then perform lat pull down, rest the allocated time, then go back to
bench press. This is called pairing.

Tempo This outlines the speed of the exercise. Each exercise has 4 parts.
4010 42X1 means:
4 is the lowering phase, eg, 4 seconds down to lower Lower the movement at a 4 second count,
0 is the pause at the end pause 2 seconds at the hold
1 is the lifting part X means to lift as fast as possible
0 is the pause at the end 1 means pause before you repeat another rep.

Grips
Supinated = Palms Up or toward you (Holding Soup bowl)
Pronated = Palms down or away (Pro motorbike rider)
Neutral = Palms facing eachother

Foot Position
Dorsi Flexed = Toes toward you
Plantar Flexed = Toes pointed away from you