GRH-PEP Week 10: Day 3

March 19, 2014 Author: Vincent Allen
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Respect the training

Week 10: 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:

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– 60-90s sec rest when finished w/ triset. Perform 3 sets.

A1) Barbell Deadlift— 15

A2) Barbell Squat— 15

A3) Barbell Reverse Lunge – Front Squat Grip— 8/side

B1) Barbell Push Press— 15

B2) Bench Press— 15

B3) Decline Bench Press– 15

C1) Chin-ups–15

C2) Seated Cable Row – Pronated Grip— 15

C3) Standing Forward Cable Lat Extension— 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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