GPP Sample Workout + New Circuit

No matter your skill level, your GPP or General Physical Preparation must be developed and revisited (maintained) in order to maximize the training process. If you want to learn more about GPP you can read my article HERE.

The workout below is a sample GPP session. While the exercises are not selected at random, you can vary them as long as you’re adhering to principles that govern GPP (aka lower intensity, higher volume, incorporate unilateral training, joint integrity/mobility, etc.)

The grouped exercises are completed in pairs.

Rest interval for the first 3 pairs is 90-120 seconds

Rest interval for the final two pairs – 30-60 seconds

A1.) Single Leg Squat to a bench/box – 2 x 12 

A2.) Unilateral DB Chest Press – 2 x 12

B1.) Farmer Carry x 20 yards – 2x

B2.) Single Leg Reverse Hyper Bodyweight 2×15

C1.) Low Pulley Unilateral Row – 3×12

C2.) Supine Physioball hamstring curl – 3×8

D1.) Hip Airplane – 2×8/e

D2.) Hurdle Walk overs or Duck Unders (Duck-Under) 2 x 10/e leg

D3.) Dumbbell Curl to Press 2×12

E1.) Single leg Calf Raise (elevated) – 2×15

E2.) Banded Facepull – 2×15

E3.) Weighted Plank x 30 sec

Low Back “Rehab” Circuit

This was for an athlete who came in after a week of training, practicing their sport (hockey), and golfing with a “stiff”/sore back that was visibly uncomfortable. There’s a time and a place for everything, but for the most part, I’m in favor of active recoveries vs. passive. The sooner you can start incorporating relatively pain free movement, the better.

Plus, what if we can positively influence pain, increase movement, and still work on some general strength / stamina of the tissue and the overall system?

The athlete was given the option to perform this up to 15-20 min depending on how he felt. Little rest between exercises, often just walking to the next exercise. Afterwards, 60-120 second rest. Goal is to stay in the aerobic zone and move for 15-20+ minutes.

These exercises were chosen as I felt they wouldn’t aggravate his back pain, while working in some general strength and endurance for the posterior chain, lower back, abdominal region.

• Banded Bird-Dog (Watch Here) x 5/e with a 2 second hold
• Split Squat Isometric Hold x 40 seconds/each leg
• Sled Row (you could use a TRX here as well) x 15
• Side Plank x 30 sec/each
• Single Leg Bridge x 8/each
• Palloff Press x 10/each
• Reverse Hyperextension x 12 (if you don’t have a reverse hyper – Watch Here)