GPS Daily Programming
GPS Human Performance
Functional Fitness, Functional Training, General Fitness, Strength & ConditioningThe GPS Daily Team is the same exact style of programming I used on a daily basis in my brick and mortar gym.
It is geared toward the individual that needs a one stop shop program to tick all of the fitness boxes.
Want to get in shape? Check. Want to get stronger? Check. Want to lose a couple lbs? Check. Want to put on some lean muscle? Check.
The Daily Team will help you improve your overall fitness level, while increasing your whole-body strength and helping you earn the physique you deserve.
We do this by focusing on 2 things. Lifting weights, aka strength training and Metabolic Conditioning, aka metcons. I also throw in some Bodybuilding, but don't worry, your won't get bulky ladies.
With this Team you get variety. Monday, Wednesday and Friday you'll be able to choose either a more STRENGTH focused routine or a more CONDITIONING focused routine. It's like the Hardy Boys, you get to choose your own adventure.
Tuesday and Thursday everyone gets in on some Conditioning after the Strength work. See sample week below!
Any questions, email: geoff@gpshumanperformance.com
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #27
Perform in a SUPERSET, doing 1 set of each. Lower: Stagger Stance Lateral Walks 1x30ea Upper: Push-Up Position Alternating Front Raise 1x30 (alternating, 15 each) Core: Hollow Hold 3xMax Hold **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Eccentric Back Squat + Back Squats
5 x 5 @ 65 %
C2
Pallof Press
5 x 30
D1
Weighted Walking Lunges
3 x 30
D2
2-Arm DB/KB Shoulder press
3 x 10
D3
Lateral Shoulder Raise
3 x 15
E1
Awkward Carry (Medball Baby Carry + Farmer Carry)
3 x 50
E2
Physioball Plate Rotations
3 x 20
GPS Conditioning Circuit
F
6 Rounds for Time: 10 Alternating MB Lateral Lunges (20/14 lbs +) 20 Alternating Plate OH Walking Lunges (total reps, 45/25 lbs +) **Record TIME in Leaderboard** Unclick Rx if not doing it as prescribed.
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
Prep
A
GPS Daily PreHab Circuit #27
Perform in a SUPERSET, doing 1 set of each. Lower: Stagger Stance Lateral Walks 1x30ea Upper: Push-Up Position Alternating Front Raise 1x30 (alternating, 15 each) Core: Hollow Hold 3xMax Hold **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
GPS Bench Press
1, MAX, MAX, MAX @ MAX, _ , _ , _ lb
C2
2-DB Single Leg RDL
5 x 7
GPS Conditioning Circuit
D
On-the-Minute x 24 minutes: Min 1: 30 Alternating Power Step-Ups Min 2: 12 Alternating DB Snatches (50/35 lbs+) Min 3: Max V-Ups (no weight) Min 4: REST **Record Combined REPS of V-UPS in Leaderboard** Unclick Rx if not doing it as prescribed.
E1
GPS Foam Rolling
1 x 2:00
E2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #27
Perform in a SUPERSET, doing 1 set of each. Lower: Stagger Stance Lateral Walks 1x30ea Upper: Push-Up Position Alternating Front Raise 1x30 (alternating, 15 each) Core: Hollow Hold 3xMax Hold **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Halting Deadlifts + Deadlifts
5 x 5 @ 65 %
C2
3-Point Front Plank
5 x 10
D1
Ring/TRX Push-Up
3 x MAX
D2
Physioball Hamstring Curls
3 x MAX
D3
Single Arm Bentover Row
3 x 15
E1
DB/KB 1-Arm Sit-Up
3 x 10
E2
Physioball Knee Tuck
3 x MAX
GPS Conditioning Circuit
F
For Time: 75 Russian KB Swings (50/35 lbs +) 50 Lateral Shuffles (each cone touch = 1, cones 10ft apart) 75 Russian KB Swings 50 Lateral Shuffles 75 Russian KB Swings **Record time in LEADERBOARD** Unclick Rx if not doing it as prescribed.
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #27
Perform in a SUPERSET, doing 1 set of each. Lower: Stagger Stance Lateral Walks 1x30ea Upper: Push-Up Position Alternating Front Raise 1x30 (alternating, 15 each) Core: Hollow Hold 3xMax Hold **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
Barbell Step Ups
10 x 5
C2
Weighted Front Plank
10 x 30
GPS Conditioning Circuit
D
On-the-Minute x 20 minutes: Min 1: 12 Barbell Sumo Deadlift High Pull (75/55 lbs +) Min 2: 8 Over-the-Bar Burpees Min 3: Max Hang Power Snatches* Min 4: REST **Record Combined REPS of Power Snatches in Leaderboard** *if you want to sub in Hang Power Cleans for the Power Snatches you have the Green Light! Unclick Rx if not doing it as prescribed.
E1
GPS Post Training Recovery Flow
1 x 5:00
E2
GPS Foam Rolling
1 x 2:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #27
Perform in a SUPERSET, doing 1 set of each. Lower: Stagger Stance Lateral Walks 1x30ea Upper: Push-Up Position Alternating Front Raise 1x30 (alternating, 15 each) Core: Hollow Hold 3xMax Hold **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
C1
GPS Power Clean + Front Squat
5 x 6 @ 65 %
C2
Box Jump
5 x 4
D1
Isometric Mix Grip Pull-up Hold
3 x MAX
D2
Wall Walk-Ups
7, 6, 5
D3
DB or KB Rear Fly
3 x 15
E1
Dips
5 x 20
E2
Barbell Reverse Curls
5 x 20
GPS Conditioning Circuit
F
AMRAP x 12 minutes: 20 Alternating Plate Russian Twists (total reps, 45/25 lbs +, total) 15 Hand Release T-Push-Ups 10 Mix Grip Pull-Ups **Record REPS in Leaderboard, 1 Rd = 45 reps** Unclick Rx if not doing it as prescribed.
G1
GPS Foam Rolling
1 x 2:00
G2
GPS Post Training Recovery Flow
1 x 5:00
PreHab / Injury Prevention
A
GPS Daily PreHab Circuit #27
Perform in a SUPERSET, doing 1 set of each. Lower: Stagger Stance Lateral Walks 1x30ea Upper: Push-Up Position Alternating Front Raise 1x30 (alternating, 15 each) Core: Hollow Hold 3xMax Hold **Click Tips & Vids for Points of Performance and Video Demos**
B
GPS Daily Dynamic Warm-Up
For Completion
Conditioning
C
PIKE
2 Rounds for Time: 25 Pull-Ups (any grip) 25 Power Cleans (135/95 lbs +) 25 Burpees 25 Push Press 25 Front Squats **Record your TIME in the LEADERBOARD** Unclick Rx if not doing it as prescribed.
D
Cardio
1 x 45:00
E1
GPS Foam Rolling
1 x 2:00
E2
GPS Post Training Recovery Flow
1 x 5:00
Geoffrey Steinbacher
Owner. Geoff has been working in the field of human performance for over 10+ years. He has worked with beginners up to elite-level athletes in one-on-one and group settings. From 2015-2020 he ran a training facility that housed a wide range of clientele, from the experienced to the novice. That is where the GPS Daily team comes from. Follow the same style of program he would run on a daily basis.
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Liz
Certified Athletic Trainer (ATC)
Verified Athlete"Life Changer! One of the greatest decisions of my life was joining GPS Daily. I’ve become stronger, increased my endurance and am more confident all thanks to GPS!"
Brittni
Bad-Ass Momma Bear
Verified Athlete"I’ve had the privilege to follow GPS Daily programming for the past few years, pre-pregnancy, pregnant and postpartum. In all aspects my conditioning and my lifts I have never been so strong or seen such improvement in a short amount of time. I can only hope Geoff never stops programming! "
Banaz
Physicians Assistant (PA)
Verified Athlete"Training with GPS Human Performance is by far the best experience. I was hesitant to do remote programming because I knew I'd need a lot of direction and it turns out the app allows just that. Now I'm in the best shape of my life. I recommend Geoff and the GPS Daily Team to anyone I run into."
Nicole
The Cardigan Kid
Verified Athlete"I'm the strongest I've ever been thanks to the GPS Daily Team. The programming ramps up from week to week, getting you from A to B in a very achievable way while helping you concretely see your progress every week. "
When you join a team you’re getting more than programming, you’re joining an online community.
GPS Daily Programming
GPS Daily Programming
GPS Daily Programming
