Week 10: 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:
Circuit Training– 60-90s sec rest when finished w/ triset. Perform 3 sets.
A1) Barbell Deadlift— 15
A2) Barbell Squat— 15
A3) Barbell Reverse Lunge – Front Squat Grip— 8/side
B1) Barbell Push Press— 15
B2) Bench Press— 15
B3) Decline Bench Press– 15
C1) Chin-ups–15
C2) Seated Cable Row – Pronated Grip— 15
C3) Standing Forward Cable Lat Extension— 15
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 you can ONLY complete the desired number of repetitions.
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