GRH-PEP Week 5: Day 3

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Week 5: Day 3

Warm Up:

Self-Myofascial Release (Foam Roll)- LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves

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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