GRH-PEP Week 8: Day 1

March 3, 2014 Author: Vincent Allen
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Week 8: 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:

1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side

 

Conditioning:

Super Set Training– 60-90s sec rest when finished w/ pairings. Perform 6 sets.

A1) DB Step-up to Balance— 8/side

A2) Bent-over Barbell Row- Prone Grip— 10

B1) 1-arm DB Push Press— 6/side

B2) Stability Ball Crunches— 15

C1) Front Squat to Push Press to Overhead Reverse Lunge— 5/side

C2) Burpee— 8

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’s approximately 65% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%.

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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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