GRH-PEP Week 1: Day 5

January 17, 2014 Author: Vincent Allen
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Be the hero..

Week 1: 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:

Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side

Rocking Ankle Mobilization x8/side

Squat to Stand w/ Overhead Reach x5/side

Scapular Wall Slide x10

Walking Spiderman with Hip Lift x5/side

 

Strength Training:

A) Barbell Deadlift— 5×5

B1) BB RDL (Romanian Deadlift)— 4×6

B2) Alternating DB Bench Press— 3×8/side

C1) Neutral Grip Pull-up— 3×6

C2) Side Bridge Wall Slide— 4×10/side

D1) Cable Reverse Fly— 3×10

D2) Dragon Flag— 3×8

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.

If you cannot perform a Pull-up then use a band, box, or machine for assistance.

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Vincent Allen

Vincent has been a fitness professional since 2006 and is nationally certified by the ISSA and is a USA Weightlifting Strength Coach. Currently Vincent operates VGA Strength & Conditioning as a distance fitness coach and is contracted as a personal trainer at North Idaho Athletic Club in Moscow, Idaho. Specialties include: Weight Management, Endurance Sports, Performance Enhancement Training, Nutrition Counseling, Partner Assisted Stretching. Certifications: ISSA Certified Fitness Trainer, ISSA Specialist in Fitness Nutrition, ISSA Specialist in Youth Fitness, USA Weightlifting Level 1 Sport Performance Coach, Partner Assisted Stretching Practitioner, Adult CPR & AED Certified.

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