GRH-PEP Week 10: Day 1

March 17, 2014 Author: Vincent Allen
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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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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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