Week 2: 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:
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) Front Box Squat— 4x(2×2),(2×4)
A2) Yoga Push-up— 4×8
B1) Speed Bench Press— 7×4
B2) Scapular Wall Slide— 4×10
C1) Snatch Grip Rack Pull— 4×6
C2) Walking DB Lunge— 3×8/side
D1) Seated Cable Row – Neutral Grip— 3×10
D2) Landmine— 3×5/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.
The following two tabs change content below.
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.
Latest posts by Vincent Allen (see all)
- GRH-PEP Week 10: Day 7 - March 23, 2014
- GRH-PEP Week 10: Day 6 - March 22, 2014
- GRH-PEP Week 10: Day 5 - March 21, 2014
Leave a Reply