Week 5: 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:
A) Front Box Squat— 6×6
A2) Scapular Wall Slide— 5×8
B) Barbell Good-morning— 4×6
C1) Close-Grip Bench Press— 3×10
C2) 1-arm DB Turkish Get-up— 3×4/side
D1) 1-arm Cable Rotational Row— 3×10/side
D2) Cable External Rotation at 90°— 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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