GRH-PEP Week 4: Day 3
Week 4: Day 3
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) 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.
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.