Week 2: 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:
1-Leg Supine Bridge Mobilization x5/side
3-point Extension-Rotation x8/side
Split-Stance Adductor Mobilization x8/side
Yoga Push-up x6
Walking Spiderman with Overhead Reach x6/side
Strength Training:
A1) Barbell Sumo Deadlift— 4x(2×2),(2×4)
A2) Multiplanar Wall Ankle Mobilization— 4×3/3/3
B1) DB Reverse Lunge from Deficit— 4×6/side
B2) Barbell Push Press— 3×8
C1) Bent-over Barbell Row- Prone Grip— 4×8
C2) Half-Kneeling Anti-Rotation Press— 3×12/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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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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