Week 6: 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:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Conditioning:
Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6
A1) Alternating DB Bench Press— 12/side
A2) Bent Over DB Rows— 12
A3) DB Step-up to Balance— 12/side
A4) DB Cuban Press— 8-10
A5) DB Deadlift From The Floor— 12
A6) Prone Bridge Arm March— 30s
Post-Workout
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- 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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