GRH-PEP Week 7: Day 5

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Week 7: Day 5

Warm Up:

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


1-Leg Supine Bridge Mobilization x5/side

3-point Extension-Rotation x8/side

Split-Stance Adductor Mobilization x8/side

Yoga Push-up x6

Walking Spiderman with Overhead Reach x6/side



Circuit Training– Perform exercise for 2 minutes then rest and move onto next exercise. Complete 3 rounds total.

A1) Barbell Deadlift— 2 minutes then rest for 90s

A2) Hand Switch w/ Push-up— 2 minutes then rest for 90s

A3) Barbell Squat— 2 minutes then rest for 90s

A4) Standing Forward Cable Lat Extension— 2 minutes then rest for 180s


  • 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 25% of your 1RM. If the end of the set is not challenging you, increase the load for the next set by 5%. Each set should be performed with as many reps as you can muster in the 2-minute period.

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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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