Program: resilience

DAY 4: (PLYO, UNILATERAL LOWER AND PUSH)


1A

Tibialis Raise

Note: Further away from wall to increase difficulty.

SETS: 4

REPS: 25

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

1B

Trap Bar Jump

Note: Get used to movement if new to you. ~120s rest

SETS: 4

REPS: 3

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
W | R
W | R

2

SL Assisted Hop

Note: Holding onto something to take weight off. Land and jump of flat foot and get used to absorbing force through full leg (don’t try to stay on forefoot for these) ~60s rest

SETS: 3

REPS: 8es

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

3A

Hatfield Split Squat

Note: If no SSB, simply do stationary split squat and hold onto rack with opposite arm for support. Hold weight on the same side of working leg.

SETS: 4

REPS: 6es

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

Dip

Use weight/band if necessary to make appropriate difficulty. ~120-180s rest

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

4A

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed.

SETS: 4

REPS: 10

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

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120-180s rest

SETS: 4

REPS: 5

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
W | R

5

Bent Knee Calf Raise

Note: SL. Feet straight, 2s pause at bottom ~90s rest

SETS: 4

REPS: 6es

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

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