GRH-PEP Week 4: Day 1
Week 4: 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
A1) Front Squat— 4×1, 1×5
A2) Wall T-Spine Dip— 5×8
B1) Speed Deadlift— 7×2
B2) Bent-Over T-Spine Rotation— 6×5/side
C1) DB Reverse Lunge from Deficit— 4×8/side
C2) Neutral Grip DB Bench Press— 3×12
D) Half-Kneeling Anti-Rotation Press— 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.
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.