GRH-PEP Week 8: Day 5


Week 8: 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 routine for 100 reps then rest and move onto next exercise. Complete only 1 round.

A1) Prisoner Squats— 100 reps then rest for 120s

A2) DB Push Press— 100 reps then rest for 120s

A3) Dumbbell Romanian Deadlift— 100 reps then rest for 120s

A4) Chest-Supported Row – Neutral Grip— 100 reps then rest for 120s


  • 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 allows your first 50 reps before failure. After the first set to failure, rest for 15s then perform as many reps until next failure or you complete 100 reps total.

The following two tabs change content below.
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.

Latest posts by Vincent Allen (see all)

Leave a Reply