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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 6: (FIELD #2 - PATTERNING AND WALK/JOG STRAIGHT LINE)

1

Wall Drills

Note: Static Hold (3x25s es), 3 Position Posture Hold (3x5 rounds es) and Single Cycles (3x5es)

SETS: 4

REPS: N/A

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

Step-Overs

Note: Ankle, Shin and Knee (x2 sets each). Imagine riding a unicycle.

SETS: 2

REPS: 15m

RPE (Weeks 1-4): N/A

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

W | R
W | R

3

Ankle Skips

Note: Hi-fiving ground twice each skip. Legs straight, land in mini circle under body.

SETS: 2

REPS: 5m

RPE (Weeks 1-4): N/A

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

W | R
W | R

4

Ankle Bounds

Note: Bouncy, 1 step each side now. Legs straight, land in mini circle under body.

SETS: 2

REPS: 5

RPE (Weeks 1-4): N/A

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

W | R
W | R

5

Straight Leg Shuffle

Note: Keep leg straight, strike on forefoot. Stay upright and keep ribs on.

SETS: 2

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

6

Straight Leg Skips

Note: Keep leg straight, strike on forefoot. Stay upright and keep ribs on.

SETS: 2

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

7

Walk-Jog

Note: 50% jog 20m, 80% run 30m (X2 = 100m) then rest 30s. Repeat 5 times = 1 set. 120s rest between sets. Focus on upright posture and landing forefoot/midfoot (whatever feels natural).

SETS: 4

REPS: 5x100m

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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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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