Westside Barbell: GPP Home Workouts

by Westside Barbell on March 18, 2020

Statics

These are primarily extra workouts for the back end of the day for one's GPP(general physical preparedness) and SPP(special physical preparedness).

However, they are also targeted towards maintaining as much as possible while unable to get to the gym.

 

Day 1.0

 

Air Squat and Hold 1xMax Time

-hold tight parallel squat positions

-be sure to flex the hips and be actively ripping the carpet

 

Single Leg Split Squat Hold 3xGood Burn (each leg)

-legs at 90º

 

Seated Banded Leg Curl Hold x30, 45, 60, 45, 30sec

-legs at or just past 90º

 

Ab Bridge 3xMax Time

-keep abs engaged 

 


 

Day 2.0

 

Push-up Hold 1xMax Time

-most comfortable position 

-arms at 90º

 

Band Resisted Push-up Hold 5xGood Burn

-mini band wrapped around back and around hands

 

Banded Front Hold 3xGood Burn (30-45sec)

-standing on band, holding opposite end at eye level until it dips beneath chin

 

Banded Face Pull Hold 2xGood Burn (30-45sec)

 

 

Day 3.0

 

Banded OH Tricep Ext. Static Hold 6x30sec (arms at 90º)

-ss-

Banded Hammer Curl Static Hold x30sec

 

Banded Pressdown Static Hold 5x40sec (arms at 90º)

-ss-

Banded Reverse Curl Static Hold x40sec

 

Banded Tomahawk Ext. 4x50sec (arms at 90º)

-ss-

Banded Supinated Wrist Static Hold x50

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