GRH-PEP Week 10: Day 1
Week 10: Day 1
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
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
Circuit Training– 60s sec rest when finished w/ circuit. Perform 4 sets.
A1) 2-arm DB Bulgarian Split Squat— 8/side
A2) 1-arm DB Push Press— 8/side
A3) 1-leg DB RDL— 8/side
A4) 1-arm DB Bench Press— 8/side
B) Wall Sits– 3xfail
- Cool down stretch and foam roll after exercising
- Consume water
- Consume post-workout nutrition (if needed).
- Eat real food!
Use enough weight/resistance that’s approximately 65% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%.
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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.