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Foundation Wrestling 2 Week GPP
by Ramiro M.
19 athletes joined
Program Description
Goals: 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. Tips: Breathe through your nose at all times, taping the mouth shut accomplished this. If possible train with the shoes off. This strengthens the “foot core” and allows for better muscle activation at the hips. Can be run 3x a week in 2hr sessions or 6x a week in 1hr sessions by chopping workouts in half. Credit: Jake Tuura and Dr. Michael Yessis
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
120 minutes
Created
Feb 26, 2024 10:59
Last Edited
Jun 15, 2024 01:05
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Week 1
1 / 2 Weeks
Day 1
1A
Jumping Jack
1 Set
40 Reps
@6
1B
Leg Swings
1 Set
10 Reps
@6
1C
SL RDL + Knee Drive
1 Set
10 Reps
@6
1D
Squat (Bodyweight)
1 Set
10 Reps
@6
1E
Plank
1 Set
1 mins
@6
1F
Side Plank
1 Set
1 mins
@6
1G
Reverse Plank
1 Set
1 mins
@6
1H
Push-up + Downward dog
1 Set
10 Reps
@6
1I
Offset Squat
1 Set
10 Reps
@6
1J
Cossack Squat
1 Set
10 Reps
@6
2
Goblet Squat
1 Set
20 Reps
@6
3
Hip Abductor (Machine)
1 Set
20 Reps
@6
4
Hip Adductor (Machine)
1 Set
20 Reps
@6
5
Push Up
1 Set
20 Reps
@6
6
Inverted Row
1 Set
20 Reps
@6
7
Good Morning
1 Set
20 Reps
@6
8
Band Knee Drive
1 Set
20 Reps
@6
9
Band Paw Back
1 Set
20 Reps
@6
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@6
11
Lat Pulldown
1 Set
20 Reps
@6
12
Back Extension (Weighted)
1 Set
20 Reps
@6
13
Sit Up
1 Set
20 Reps
@6
14
Back Raise With Twist
1 Set
20 Reps
@6
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@6
16
Front Raise
1 Set
20 Reps
@6
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@6
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@6
19
Lying Leg Raise
1 Set
20 Reps
@6
20
Leg Extension
1 Set
20 Reps
@6
21
Seated Hamstring Curl
1 Set
20 Reps
@6
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@6
23
Tricep Kickback
1 Set
20 Reps
@6
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@6
25
Standing Calf Raise
1 Set
20 Reps
@6
26
Banded Tibialis Raise
1 Set
20 Reps
@6
27
Dumbbell Supination Pronation
1 Set
20 Reps
@6
28
Wrist Curls
1 Set
20 Reps
@6
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@6
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@6
31
Belly+Chest Breathing
1 Set
20 Reps
@6
Day 2
1A
Jumping Jack
1 Set
40 Reps
@7
1B
Leg Swings
1 Set
10 Reps
@7
1C
SL RDL + Knee Drive
1 Set
10 Reps
@7
1D
Squat (Bodyweight)
1 Set
10 Reps
@7
1E
Plank
1 Set
1 mins
@7
1F
Side Plank
1 Set
1 mins
@7
1G
Reverse Plank
1 Set
1 mins
@7
1H
Push-up + Downward dog
1 Set
10 Reps
@7
1I
Offset Squat
1 Set
10 Reps
@7
1J
Cossack Squat
1 Set
10 Reps
@7
2
Goblet Squat
1 Set
20 Reps
@7
3
Hip Abductor (Machine)
1 Set
20 Reps
@7
4
Hip Adductor (Machine)
1 Set
20 Reps
@7
5
Push Up
1 Set
20 Reps
@7
6
Inverted Row
1 Set
20 Reps
@7
7
Good Morning
1 Set
20 Reps
@7
8
Band Knee Drive
1 Set
20 Reps
@7
9
Band Paw Back
1 Set
20 Reps
@7
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@7
11
Lat Pulldown
1 Set
20 Reps
@7
12
Back Extension (Weighted)
1 Set
20 Reps
@7
13
Sit Up
1 Set
20 Reps
@7
14
Back Raise With Twist
1 Set
20 Reps
@7
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@7
16
Front Raise
1 Set
20 Reps
@7
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@7
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@7
19
Lying Leg Raise
1 Set
20 Reps
@7
20
Leg Extension
1 Set
20 Reps
@7
21
Seated Hamstring Curl
1 Set
20 Reps
@7
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@7
23
Tricep Kickback
1 Set
20 Reps
@7
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@7
25
Standing Calf Raise
1 Set
20 Reps
@7
26
Banded Tibialis Raise
1 Set
20 Reps
@7
27
Dumbbell Supination Pronation
1 Set
20 Reps
@7
28
Wrist Curls
1 Set
20 Reps
@7
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@7
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@7
31
Belly+Chest Breathing
1 Set
20 Reps
@7
Day 3
1A
Jumping Jack
1 Set
40 Reps
@8
1B
Leg Swings
1 Set
10 Reps
@8
1C
SL RDL + Knee Drive
1 Set
10 Reps
@8
1D
Squat (Bodyweight)
1 Set
10 Reps
@8
1E
Plank
1 Set
1 mins
@8
1F
Side Plank
1 Set
1 mins
@8
1G
Reverse Plank
1 Set
1 mins
@8
1H
Push-up + Downward dog
1 Set
10 Reps
@8
1I
Offset Squat
1 Set
10 Reps
@8
1J
Cossack Squat
1 Set
10 Reps
@8
2
Goblet Squat
1 Set
20 Reps
@8
3
Hip Abductor (Machine)
1 Set
20 Reps
@8
4
Hip Adductor (Machine)
1 Set
20 Reps
@8
5
Push Up
1 Set
20 Reps
@8
6
Inverted Row
1 Set
20 Reps
@8
7
Good Morning
1 Set
20 Reps
@8
8
Band Knee Drive
1 Set
20 Reps
@8
9
Band Paw Back
1 Set
20 Reps
@8
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@8
11
Lat Pulldown
1 Set
20 Reps
@8
12
Back Extension (Weighted)
1 Set
20 Reps
@8
13
Sit Up
1 Set
20 Reps
@8
14
Back Raise With Twist
1 Set
20 Reps
@8
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@8
16
Front Raise
1 Set
20 Reps
@8
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@8
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@8
19
Lying Leg Raise
1 Set
20 Reps
@8
20
Leg Extension
1 Set
20 Reps
@8
21
Seated Hamstring Curl
1 Set
20 Reps
@8
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@8
23
Tricep Kickback
1 Set
20 Reps
@8
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@8
25
Standing Calf Raise
1 Set
20 Reps
@8
26
Banded Tibialis Raise
1 Set
20 Reps
@8
27
Dumbbell Supination Pronation
1 Set
20 Reps
@8
28
Wrist Curls
1 Set
20 Reps
@8
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@8
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@8
31
Belly+Chest Breathing
1 Set
20 Reps
@8
Day 1
1A
Jumping Jack
1 Set
40 Reps
@8
1B
Leg Swings
1 Set
10 Reps
@8
1C
SL RDL + Knee Drive
1 Set
10 Reps
@8
1D
Squat (Bodyweight)
1 Set
10 Reps
@8
1E
Plank
1 Set
1 mins
@8
1F
Side Plank
1 Set
1 mins
@8
1G
Reverse Plank
1 Set
1 mins
@8
1H
Push-up + Downward dog
1 Set
10 Reps
@8
1I
Offset Squat
1 Set
10 Reps
@8
1J
Cossack Squat
1 Set
10 Reps
@8
2
Goblet Squat
1 Set
20 Reps
@8
3
Hip Abductor (Machine)
1 Set
20 Reps
@8
4
Hip Adductor (Machine)
1 Set
20 Reps
@8
5
Push Up
1 Set
20 Reps
@8
6
Inverted Row
1 Set
20 Reps
@8
7
Good Morning
1 Set
20 Reps
@8
8
Band Knee Drive
1 Set
20 Reps
@8
9
Band Paw Back
1 Set
20 Reps
@8
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@8
11
Lat Pulldown
1 Set
20 Reps
@8
12
Back Extension (Weighted)
1 Set
20 Reps
@8
13
Sit Up
1 Set
20 Reps
@8
14
Back Raise With Twist
1 Set
20 Reps
@8
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@8
16
Front Raise
1 Set
20 Reps
@8
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@8
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@8
19
Lying Leg Raise
1 Set
20 Reps
@8
20
Leg Extension
1 Set
20 Reps
@8
21
Seated Hamstring Curl
1 Set
20 Reps
@8
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@8
23
Tricep Kickback
1 Set
20 Reps
@8
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@8
25
Standing Calf Raise
1 Set
20 Reps
@8
26
Banded Tibialis Raise
1 Set
20 Reps
@8
27
Dumbbell Supination Pronation
1 Set
20 Reps
@8
28
Wrist Curls
1 Set
20 Reps
@8
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@8
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@8
31
Belly+Chest Breathing
1 Set
20 Reps
@8
Day 2
1A
Jumping Jack
1 Set
40 Reps
@9
1B
Leg Swings
1 Set
10 Reps
@9
1C
SL RDL + Knee Drive
1 Set
10 Reps
@9
1D
Squat (Bodyweight)
1 Set
10 Reps
@9
1E
Plank
1 Set
1 mins
@9
1F
Side Plank
1 Set
1 mins
@9
1G
Reverse Plank
1 Set
1 mins
@9
1H
Push-up + Downward dog
1 Set
10 Reps
@9
1I
Offset Squat
1 Set
10 Reps
@9
1J
Cossack Squat
1 Set
10 Reps
@9
2
Goblet Squat
1 Set
20 Reps
@9
3
Hip Abductor (Machine)
1 Set
20 Reps
@9
4
Hip Adductor (Machine)
1 Set
20 Reps
@9
5
Push Up
1 Set
20 Reps
@9
6
Inverted Row
1 Set
20 Reps
@9
7
Good Morning
1 Set
20 Reps
@9
8
Band Knee Drive
1 Set
20 Reps
@9
9
Band Paw Back
1 Set
20 Reps
@9
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@9
11
Lat Pulldown
1 Set
20 Reps
@9
12
Back Extension (Weighted)
1 Set
20 Reps
@9
13
Sit Up
1 Set
20 Reps
@9
14
Back Raise With Twist
1 Set
20 Reps
@9
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@9
16
Front Raise
1 Set
20 Reps
@9
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@9
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@9
19
Lying Leg Raise
1 Set
20 Reps
@9
20
Leg Extension
1 Set
20 Reps
@9
21
Seated Hamstring Curl
1 Set
20 Reps
@9
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@9
23
Tricep Kickback
1 Set
20 Reps
@9
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@9
25
Standing Calf Raise
1 Set
20 Reps
@9
26
Banded Tibialis Raise
1 Set
20 Reps
@9
27
Dumbbell Supination Pronation
1 Set
20 Reps
@9
28
Wrist Curls
1 Set
20 Reps
@9
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@9
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@9
31
Belly+Chest Breathing
1 Set
20 Reps
@9
Day 3
1A
Jumping Jack
1 Set
40 Reps
@10
1B
Leg Swings
1 Set
10 Reps
@10
1C
SL RDL + Knee Drive
1 Set
10 Reps
@10
1D
Squat (Bodyweight)
1 Set
10 Reps
@10
1E
Plank
1 Set
1 mins
@10
1F
Side Plank
1 Set
1 mins
@10
1G
Reverse Plank
1 Set
1 mins
@10
1H
Push-up + Downward dog
1 Set
10 Reps
@10
1I
Offset Squat
1 Set
10 Reps
@10
1J
Cossack Squat
1 Set
10 Reps
@10
2
Goblet Squat
1 Set
20 Reps
@10
3
Hip Abductor (Machine)
1 Set
20 Reps
@10
4
Hip Adductor (Machine)
1 Set
20 Reps
@10
5
Push Up
1 Set
20 Reps
@10
6
Inverted Row
1 Set
20 Reps
@10
7
Good Morning
1 Set
20 Reps
@10
8
Band Knee Drive
1 Set
20 Reps
@10
9
Band Paw Back
1 Set
20 Reps
@10
10
Kneeling 1 Arm DB Overhead Press
1 Set
20 Reps
@10
11
Lat Pulldown
1 Set
20 Reps
@10
12
Back Extension (Weighted)
1 Set
20 Reps
@10
13
Sit Up
1 Set
20 Reps
@10
14
Back Raise With Twist
1 Set
20 Reps
@10
15
Lateral Raise (Dumbbell)
1 Set
20 Reps
@10
16
Front Raise
1 Set
20 Reps
@10
17
Rear Delt Fly (Dumbbell)
1 Set
20 Reps
@10
18
Russian Twist (Dumbbell)
1 Set
20 Reps
@10
19
Lying Leg Raise
1 Set
20 Reps
@10
20
Leg Extension
1 Set
20 Reps
@10
21
Seated Hamstring Curl
1 Set
20 Reps
@10
22
Bicep Curl (Dumbbell)
1 Set
20 Reps
@10
23
Tricep Kickback
1 Set
20 Reps
@10
24
Reverse Bicep Curl (Dumbbell)
1 Set
20 Reps
@10
25
Standing Calf Raise
1 Set
20 Reps
@10
26
Banded Tibialis Raise
1 Set
20 Reps
@10
27
Dumbbell Supination Pronation
1 Set
20 Reps
@10
28
Wrist Curls
1 Set
20 Reps
@10
29
Reverse Wrist Curl (Dumbbell)
1 Set
20 Reps
@10
30
Plate Pinch Drop + Catch
1 Set
20 Reps
@10
31
Belly+Chest Breathing
1 Set
20 Reps
@10