GRH-PEP Week 8: Day 3

March 5, 2014 Author: Vincent Allen
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Living well...

Week 8: 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:

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 3 sets.

A1) Pull-up— 8

A2) Squat Thruster— 15

B1) Side Bridge w/ Leg Abduction— 10/side

B2) DB Swings— 15

C1) Decline Bench Press–15

C2) Cable External Rotation – Arm Adducted— 12/side

D1) Barbell Squat— 15

D2) DB Bench Hamstring Curl— 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.

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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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