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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 2: (DEADLIFT, PUMP AND AEROBIC)

1A

Med Ball Slam (SL)

Note: Hinge at hips and use entire body to create force (don’t just use arms)

SETS: 2

REPS: 4es

RPE (Weeks 1-4): N/A

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

W | R
W | R

1B

GHD Hip Flexor

Note: Drive up using feet (think about driving knee and toe up) No rest.

SETS: 3

REPS: 15

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

2A

Trap Bar Deadlift

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels). Keep arms as long as possible, hinge back and keep ribs on. Push the world away to stand straight up. Create slack in the bar before you lift up.

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

2B

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels). Focus on hinge practice. ~120-180s rest

SETS: 2

REPS: 15

RPE (Weeks 1-4): 6,6,7,7

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

W | R
W | R

3

Leg Press Standard

Standard foot placement, keep feet flat and push weight through mid-foot (not heels) ~90-120s rest

SETS: 4

REPS: 20

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

Heel Raised Bicep Curl

Note: Push knees out against inside of elbows, reach elbows forward and take breath to fill upper back up with air. Keep upright.

SETS: 4

REPS: 15

RPE (Weeks 1-4): 7,8,8,9

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

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

4B

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders) ~90s rest

SETS: 4

REPS: 15

RPE (Weeks 1-4): 7,8,8,9

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

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

5

LISS Cardio

Note: Comfortable pace, breathing through the nose. Airbike preferred but treadmill, ski-erg and normal bike fine.

SETS: 1

REPS: 15mins

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

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

W | R

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