GRH-PEP Week 4: Day 3

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Week 4: Day 3

Warm Up:

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


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) Decline Bench Press— 4×1, 1×5

A2) Scapular Wall Slide— 5×8

B1) Chin-ups— 4×3

B2) Low Incline DB Fly— 4×8

C1) Chest-Supported Row – Pronated Grip— 3×12

C2) 1-arm DB Turkish Get-up— 3×4/side

D1) DB Bulgarian Split Squat from Deficit— 3×10/side

D2) Cable External Rotation at 90°— 3×12/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.

If you cannot perform a Chin-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. 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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