GRH-PEP Week 9: Day 5

Pebble in your shoe

Week 9: Day 5

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



Circuit Training– Rest 60-90s after circuit. Perform 2 sets.

A1) Overhead Barbell Squat— 15

A2) 1-arm DB Row— 15/side

A3) DB Step-up to Balance— 15/side

A4) Yoga Push-up— 15

A5) Prisoner Squats— 15

A6) Barbell Forward Lunge— 15/side

A7) Prone Bridge— 30s

B) Jump Rope– 10 minutes


  • 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. 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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