GRH-PEP Week 1: Day 1

2 types of pain

Week 1: Day 1

Warm Up:

Self-Myofascial Release (Foam Roll): LatsThoracic Spine (Back)Piriformis/GlutesHip Flexors/TFLIT BandQuadsAdductor ComplexHamstringsCalves


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

Strength Training:

A) Front Squat— 5×3

B) Barbell Sumo Deadlift— 5×2

C1) DB Reverse Lunge from Deficit— 3×8/side

C2) Feet-Elevated Push-up— 4×10

D1) Seated Cable Row – Neutral Grip— 3×12

D2) Pallof Press (standing)— 3×10/side


  • Cool down stretch and foam roll after exercising
  • Consume water
  • Consume post-workout nutrition within 1 hour.
  • Eat real food!


Use enough weight/resistance that you can ONLY complete the desired number of repetitions.

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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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There are 2 comments left Go To Comment

  1. FH /

    Thank you Vincent! This is great information to see on the website. I know it will help those training for multiple disciplines and events. Keep it up!

  2. Vincent Allen / Post Author

    Thanks FH. We do our best to support and help our brothers and sisters through out the land.

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