GRH-PEP Week 8: Day 5
Week 8: Day 5
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
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.
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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.