Week 3: 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
Conditioning:
A1) Overhead Barbell Squat— 4×8
A2) Clap Push-up— 4×5
B1) Barbell Forward Lunge— 5×6/side
B2) 2-Point DB Row— 4×8/side
C1) Incline Barbell Press— 4×8
C2) 1-leg Barbell RDL— 3×8/side
D) 1-arm DB Turkish Get-up— 2×4/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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