GRH-PEP Week 1: Day 3
Week 1: Day 3
Self-Myofascial Release (Foam Roll): Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
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
A1) Bench Press— 5×3
A2) Pull-up— 5×3
B1) DB Forward Lunge— 4×6/side
B2) 2-Point DB Row— 3×8/side
C1) Elbow-Supported DB External Rotation— 3×10/side
C2) Ab Wheel Iso Hold— 4x15s
- 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.
If you cannot perform a Pull-up then use a band, box, or machine for assistance.
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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.
Performance Enhancement Training,
Partner Assisted Stretching.
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.