1. What Is GPP and How Can It Help Me?
Dr. Josh Funk, DPT, PRC, CSCS
Owner of Rehab 2 Perform

2. Who Am I? Maryland Resident
Multi-Sport Upbringing in a Competitive Household
College and Professional Lacrosse
Lifelong Athlete and Lifelong Learner
Owner of Rehab 2 Perform
Performance Physical Therapist

3. What is GPP?
General Physical Preparation, also know as General Physical Preparedness
Lays the groundwork for later Specific Physical Preparation, or SPP.
General physical activity to higher level performance qualities later on
Emphasis on bodyweight competency before using external load

4. Why Is GPP Valuable? Overemphasis on Sports Specifics
Overemphasis on Bigger, Faster Stronger
Less P.E.
Less Recess
Less Active Population with Regards to Free Play

5. Soft-Tissue Foam Roll -> PVC Pipe Tennis Ball -> Lacrosse Ball
Glutes
Quads
Calves
Mid-Back (Foam Roll Only)
Tennis Ball -> Lacrosse Ball
Shoulders
Forearms

6. Static Flexibility (Inhibition)
Modified Pigeon Pose
Back on Wall with Leg Cross
Step Stretch
Single Arm Hang
Overhead Hang
Prayer Pose

7. Activation (Control) Bridge Variations Hinge Variations Wall Drills
Double
Single
Single with Leg Straight
Hinge Variations
Airplane
Wall Drills
Sagittal
Lateral/Transverse

8. Locomotion Jog/Backpedal Skip Forward/Backward Shuffle Lateral Skip
Cross Over/Under Skip
Carioca Skip
Close/Open the Gate Skips

9. Dynamic Flexibility Knee Hug Lunge Figure 4 Heel-Toe Reach Leg Swing
Forearm Down
With Reach
Figure 4
Heel-Toe Reach
Leg Swing
Sagittal
Frontal
Quad Walk (2 Variations)
Lunge Variations
Lateral
Cross Under
Spiderman

10. Landing Drills Single Same (Ipsilateral) Double Push
Alternating
Sideways
Rotate 90 degrees
Same (Ipsilateral)
Double Push
Agility Ladder (or Open)
Icky Shuffle and Stick
Cross Over and Stick
Cross Under and Stick

11. Bounds Double Single Half Kneel Load and Explode Hip Flip Sagittal
90 degrees
Load and Explode
Stationary
Step
Hip Flip

12. Medicine Ball Throws Step Back Forward-Backward Figure 8 Cross Behind
Cross Under Away-Towards
Crow Hop Progression

13. Sprint Progressions Falling Start Split Squat ISO Start
Half Kneel Start
Mountain Climber
Push-Up Starts

14. Bodyweight Strength Push-Ups Pull-Ups Bodyweight Rows Elevated Hands
Elevated Feet
Pull-Ups
Bands
Bodyweight Rows
Bar
TRX

15. Bodyweight Movement Bear Crawls Bear Hold Bear Movement Get-Ups
Lift Opposites
Bear Movement
Knee to Elbow
Kick-Outs
Get-Ups
Windmills

16. End Product Return to Sport Education and Empowerment
Appreciation for Tendency
Wolverine
Confident
Adaptable
Resilient
Ready for Any Situation

17. Connect With Me
@Josh_Funk on IG or Twitter