Week 10: 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:
Circuit Training– 60s sec rest when finished w/ circuit. Perform 4 sets.
A1) 2-arm DB Bulgarian Split Squat— 8/side
A2) 1-arm DB Push Press— 8/side
A3) 1-leg DB RDL— 8/side
A4) 1-arm DB Bench Press— 8/side
B) Wall Sits– 3xfail
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Notes:
Use enough weight/resistance that’s approximately 65% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%.
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