Foundation Wrestling 2 Week GPP

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

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Week 1

Week 2

Warm up with RPR, go for 18-25 reps, RPE day 1,2 easy, 3,4 medium, 5,6 hard. 
No rest.

Goblet Squat

Hip Abductor (Machine)

Hip Adductor (Machine)

Push Up

Inverted Row

Good Morning

Band Knee Drive

Band Paw Back

Kneeling 1 Arm DB Overhead Press

Lat Pulldown

Back Extension (Weighted)

Sit Up

Back Raise With Twist

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

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