GPP Workouts at Home

Westside Barbell
Fri Mar 13, 2020

Can't get to the gym? Don't sweat it, instead use it as an opportunity to get back to the basics.

Many today have 'home gyms,' whether this means a full-on power rack situation, or some bands and modest square footage the significant other allows you to use.

Using this inability to get to the gym of choice might be in your benefit, not only immediately, but for long term gains as well. Remember, in the Westside Conjugate System, one's ability to reach max potential is designated by the GPP (general physical preparedness) of the individual.

 The grander this base, the higher the potential. Below are some workouts to help build that base using only bodyweight, mini, monster mini, light, average, and strong bands!


Workout 1:

Wall Sit 1xMax Time
-until you collapse
-squat stance
-keep heels under the knee (don't reach the feet forward and cheat)
Wall Sit 3xGood Burn
-wide stance if hips are weak
-close stance if thighs are weak
Seated Banded Hamstring Curl x30, 40, 50, 60, 70, 60, 50, 40, 30
-the higher the rep count, the lighter the band need be
-keep toes pointed downward toward the floor
Standing Banded Abs 5x20

Workout 2:

Push-ups 1xMax Reps
-most comfortable position
Close Grip Static Push-up Position Holds 6xGood Burn.
-elbows at 90º
Moderate Grip Static Push-up Position Holds 4xGood Burn.
-elbows at 90º
Wide Grip Static Push-up Position Holds 2xGood Burn.
-elbows at 90º
Overhead Banded Tricep Ext. x30, 50, 70
Banded Tricep Pushdown x40, 60, 80
Banded Face Pull x50, 70, 90

Workout 3:

Banded Good Mornings 5x50
Banded Forward Walk 2xTrips
-1 trip = 20yd down AND back
-ankle band
-keep glutes tight
Banded Reverse Walk 2xTrips
-1 trip = 20yd down AND back
-knee band
-keep glutes tight
Banded Lateral Walk 2xTrips
-1 trip = 20yd down AND back
-ankle and knee band
-face the same direction each way
-dont allow feet/knees to touch
Single Arm Banded High Row 4x25(each arm)
-single-loop a band around a point higher than the top of your head, then pull the band to the upper ribcage by driving the elbow back