GRH-PEP Week 9: Day 5

March 14, 2014 Author: Vincent Allen
No comment yet

Pebble in your shoe

Week 9: Day 5

Warm Up:

Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves

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:

Circuit Training– Rest 60-90s after circuit. Perform 2 sets.

A1) Overhead Barbell Squat— 15

A2) 1-arm DB Row— 15/side

A3) DB Step-up to Balance— 15/side

A4) Yoga Push-up— 15

A5) Prisoner Squats— 15

A6) Barbell Forward Lunge— 15/side

A7) Prone Bridge— 30s

B) Jump Rope– 10 minutes

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 allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.

The following two tabs change content below.

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.

Latest posts by Vincent Allen (see all)

Posted in :  TRVLTRAINING
Tags : 

URL for this post : https://trvlsqd.org/training-posts/grh-pep-week-9-day-5/

Leave a Reply