GRH-PEP Week 6: Day 3

February 19, 2014 Author: Vincent Allen
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He who is not

Week 6: 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:

Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side

Rocking Ankle Mobilization x8/side

Squat to Stand w/ Overhead Reach x5/side

Scapular Wall Slide x10

Walking Spiderman with Hip Lift x5/side

 

Conditioning:

Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6

A1) Hand Switch w/ Push-up— 6/side

A2) Neutral Grip Pull-up— 6

A3) Medicine Ball Overhead Squat— 12

A4) DB Bulgarian Split Squat from Deficit— 8/side

A5) DB Suitcase Deadlift w/ Platform— 10/side

A6) DB Swings— 15

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.

If you cannot perform a Pull-up then use a band, box, or machine for assistance.

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Vincent Allen

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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