Week 5: 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:
A1) Box Squat for Speed— 10×2
A2) Wall Hip Flexor Mobilization— 5×8/side
B1) Speed Deadlift— 10×2
B2) Bent-Over T-Spine Rotation— 6×5/side
C1) Bench Press— 8×3
C2) Bent-over Barbell Row- Prone Grip— 4×10
D1) DB Cuban Press— 3×10
D2) Side-Lying Bridge— 3x30s/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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