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Program: resilience

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, DAY 3, REST, DAY 4, DAY 5, DAY 6
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6

DAY 1: (SQUAT, UPPER PUSH/PULL AND EXTENSIVE PLYO)

1A

OH Med Ball Rotational Slam

Note: Continuous, loosen up.

SETS: 2

REPS: 10es

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R

1B

Copenhagen Split Squat

Note: Start at knee if necessary and build to foot. No rest.

SETS: 4

REPS: 10-30s es

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2

Front squat

Note: Heel raised. Either BB or goblet. ~120-180s rest

SETS: 3

REPS: 5

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3A

1 Incline DB Press

2s pause each rep, keep ribs on.

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3B

Floor Seated Row

Note: Keep chest on bench and let shoulder blades move through full ROM. ~120s rest

SETS: 4

REPS: 15

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

4A

Side Bends

Note: Flare and crunch ribs (don’t move anywhere else)

SETS: 3

REPS: 10es

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4B

Yielding KB Lunge

Note: Get used to absorbing force through full limb.

SETS: 3

REPS: 8es

RPE (Weeks 1-4): 7,7,7,7

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4C

Continuous Frog Jumps

Note: Squat down as far as comfortable (knees touching calves). Be on forefoot and hop forward like a frog continuously. Relax and smooth (not about power). ~90s rest

SETS: 3

REPS: 10m

RPE (Weeks 1-4): N/A

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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RESILIENCE: RESIST - COPE - ADAPT MOVE THE WAY HUMANS WERE DESIGNED TO
RESILIENCE: RESIST - COPE - ADAPT MOVE THE WAY HUMANS WERE DESIGNED TO
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