Alex

Off Season Track

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2 responses to “Alex

  1. WEEK 1
    MONDAY (FULL BODY GPP)
    WARM UP SETS REPS REST WEIGHT
    1 Dynamic warm up 5-8 min
    2 Mobility exercises as needed
    3 Foam roll as needed
    SHOULDER EXERCISES
    Blackburn shoulder series (10 min) 10 seconds rest between sets
    A T palm down 3 20 sec
    B T thumb up 3 20 sec
    C Y palm down 3 20 sec
    D Y thumb up 3 20 sec
    E L thumb up 3 20 sec
    F Extension palm down 3 20 sec

    GPP FULL BODY WORK OUT 3×20 each 1-10 x3
    1 Burpees
    2 Mt. Climbers
    3 Reverse lunge to front touch (20 reps each leg)
    4 Alternating step ups
    5 Alt leg raise
    6 Jumping lunge
    7 Scissor crunches
    8 Push up plus
    9 Squat to side leg lift
    10 Horizontal rows
    60 rest and repeat
    30

    WEDNESDAY (FULL BODY GPP)
    WARM UP SETS REPS REST WEIGHT
    1 Dynamic warm up 5-8 min
    2 Mobility exercises as needed
    3 Foam roll as needed
    SHOULDER EXERCISES
    Blackburn shoulder series (10 min)
    A T palm down 3 20 sec
    B T thumb up 3 20 sec
    C Y palm down 3 20 sec
    D Y thumb up 3 20 sec
    E L thumb up 3 20 sec
    F Extension palm down 3 20 sec

    GPP FULL BODY WORK OUT 2 sets of 20 reps
    1 Burpees with a push up
    2 Mt climber knees outside elbows
    3 Alt reverse lunge to a forward lunge
    4 Lateral step up (20 each leg)
    5 Hip thrust
    6 Jumping lunge Mt climbers
    7 Crunch to a double leg pull in
    8 2 shuffle 2 push up (20 shuffles)
    9 Squat jumps
    10 Horizontal rows

    FRIDAY (FULL BODY GPP)
    WARM UP SETS REPS REST WEIGHT
    1 Dynamic warm up 5-8 min
    2 Mobility exercises as needed
    3 Foam roll as needed
    SHOULDER EXERCISES
    Blackburn shoulder series (10 min)
    A T palm down 3 20 sec
    B T thumb up 3 20 sec
    C Y palm down 3 20 sec
    D Y thumb up 3 20 sec
    E L thumb up 3 20 sec
    F Extension palm down 3 20 sec

    GPP FULL BODY WORK OUT 3×20
    1 Star burst burppies
    2 Frog Mt. climbers
    3 Reverse lunge step ups
    4 Crossover step ups
    5 Corkscrew
    6 Mt climber / burppie
    7 Crunch to alt leg pull in
    8 Sumo push up
    9 1/2 burppies
    10 Horizontal rows

    Record time Total GPP time for each day) get you heart rate as well, recovery and working

  2. For Day 1, the full body GPP workout, 1 minute between sets, took me exactly 21:00 minutes. Im guessing thats bad lol i was really tired

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