Week 5: Day 7
REST DAY!
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GRH-PEP Week 5: Day 7
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GRH-PEP Week 5: Day 6
Week 5: 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 10-mile 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 5: Day 5
Week 5: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Broad Jump— 6×5
A2) Knee-Break Ankle Mobilization— 5×8
B) Barbell Sumo Deadlift— 6×4
C1) Close-Grip Push-up— 4×25
C2) Pull-up— 6×5
D) Ab Wheel Iso Hold— 3×4(15s/hold)
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 5: Day 4
Week 5: 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:
4 sets:
Jump Rope for 1min
Burpees x10
Row 300m
Rest walk 90s
Repeat.
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 5: Day 3
Week 5: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A) Front Box Squat— 6×6
A2) Scapular Wall Slide— 5×8
B) Barbell Good-morning— 4×6
C1) Close-Grip Bench Press— 3×10
C2) 1-arm DB Turkish Get-up— 3×4/side
D1) 1-arm Cable Rotational Row— 3×10/side
D2) Cable External Rotation at 90°— 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 5: Day 2
Week 5: 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:
SLR 6 miles.
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
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GRH-PEP Week 5: Day 1
Week 5: 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:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Box Squat for Speed— 10×2
A2) Wall Hip Flexor Mobilization— 5×8/side
B1) Speed Deadlift— 10×2
B2) Bent-Over T-Spine Rotation— 6×5/side
C1) Bench Press— 8×3
C2) Bent-over Barbell Row- Prone Grip— 4×10
D1) DB Cuban Press— 3×10
D2) Side-Lying Bridge— 3x30s/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 4: Day 7
Week 4: Day 7
REST DAY!
