Program: resilience

DAY 5: (MEDBALL WORK, HINGE, PUMP AND PULL)


1A

Standing Wall Balls

Note: Continuous, not power. Keep moving, relaxed and loose..

SETS: 2

REPS: 15es

RPE (Weeks 1-4): N/A

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


W | R
W | R

1B

KB Standing Hip Flexor Raise

Note: Keep back flat against ground and go through full range. No rest.

SETS: 4

REPS: 10es

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

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


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

2A

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels).

SETS: 3

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

2B

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference. ~90-120s 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

3A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

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

3B

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible) ~90-120s 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

3C

Standing Rope Curl

Note: Reach elbows forward as you curl to forehead ~90s rest

SETS: 3

REPS: 15

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

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


W | R
W | R
W | R

4

LISS Cardio

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

SETS: 1

REPS: 13mins

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
W | R

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