Week 2: Day 7
REST DAY!
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GRH-PEP Week 2: Day 7
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GRH-PEP Week 2: Day 6
Week 2: Day 6
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Perform a 3-hour ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 2: Day 5
Week 2: Day 5
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Strength Training:
A1) Front Box Squat— 4x(2×2),(2×4)
A2) Yoga Push-up— 4×8
B1) Speed Bench Press— 7×4
B2) Scapular Wall Slide— 4×10
C1) Snatch Grip Rack Pull— 4×6
C2) Walking DB Lunge— 3×8/side
D1) Seated Cable Row – Neutral Grip— 3×10
D2) Landmine— 3×5/side
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition within 1 hour.
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
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GRH-PEP Week 2: Day 4
Week 2: Day 4
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
10x 100m sprints @ 90%
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 2: Day 3
Week 2: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Strength Training:
A1) Decline Bench Press— 4x(2×2),(2×4)
A2) Yoga Plex— 4×8/side
B1) 1-leg Feet Elevated Push-ups— 4×10/side
B2) Neutral Grip Pull-up— 4×6
C1) 1-arm Cable Rotational Row— 4×10/side
C2) 1-leg DB RDL— 3×12/side
D1) No Money Drill w/ Band— 3×10
D2) Prone Bridge with Leg Raise— 3x30s/leg
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition within 1 hour.
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
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GRH-PEP Week 2: Day 2
Week 2: Day 2
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Row 500 m @ 97%
Rest 90 sec
Row 500 m @ 100%
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 2: Day 1
Week 2: Day 1
Warm Up:
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Strength Training:
A1) Barbell Sumo Deadlift— 4x(2×2),(2×4)
A2) Multiplanar Wall Ankle Mobilization— 4×3/3/3
B1) DB Reverse Lunge from Deficit— 4×6/side
B2) Barbell Push Press— 3×8
C1) Bent-over Barbell Row- Prone Grip— 4×8
C2) Half-Kneeling Anti-Rotation Press— 3×12/side
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition within 1 hour.
- Eat real food!
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
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GRH-PEP Week 1: Day 7
Week 1: Day 7
REST DAY!