6 Week Yessis GPP

Be sure to warm up before beginning.

Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half.

Can be run as a 3 week program for intermediate athletes by only running odd weeks.

Goals are to:
Increase Movement Quality, Capillary Density, Local Aerobic Conditioning, Strength of Ligaments, Tendons, and Support Structures. Good for athletes preparing for a more intensive program or coming off an intensive program/season.

Adapted/Pulled from Jake Tuura’s 1x20 online.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Goblet Squat

Hip Abductor (Machine)

Hip Adductor (Machine)

Push Up

Inverted Row

Good Morning

Band Knee Drive

Band Paw Back

Single Arm Shoulder Press

High Row

Back Extension (Weighted)

Sit Up

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Dumbbell)

Russian Twist (Dumbbell)

Lying Leg Raise

Leg Extension

Seated Hamstring Curl

Bicep Curl (Dumbbell)

Tricep Kickback

Reverse Bicep Curl (Dumbbell)

Standing Calf Raise

Banded Tibialis Raise

Dumbbell Supination Pronation

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Plate Pinch Drop + Catch

Belly+Chest Breathing

Day 4

Front Squat (Barbell)

Bench Hip Glute

Bench Hip Groin

Bench Press (Dumbbell)

Dumbbell Row

Romanian Deadlift (Barbell)

Bench Hip Psoas

Single Leg Hip Thrust

Landmine Press

Chin-Up (Bodyweight)

Glute-Ham Raise

Hanging Leg Raise

Squat (Paused)

Split Squat (Bodyweight)

Pull-Up (Bodyweight)

Back Extension

Squat (Barbell)

Lateral Lunge (Weighted)

Bench Press (Barbell)

Barbell Row

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Military Press (Barbell)

Chin-Up (Weighted)

Torso Twist

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