Week 1: 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:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Strength Training:
A) Front Squat— 5×3
B) Barbell Sumo Deadlift— 5×2
C1) DB Reverse Lunge from Deficit— 3×8/side
C2) Feet-Elevated Push-up— 4×10
D1) Seated Cable Row – Neutral Grip— 3×12
D2) Pallof Press (standing)— 3×10/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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Thank you Vincent! This is great information to see on the website. I know it will help those training for multiple disciplines and events. Keep it up!
Thanks FH. We do our best to support and help our brothers and sisters through out the land.