Bergman Performance LLC
Strength & Conditioning, Functional Fitness, MobilityResilience: noun
1 :an ability to recover from or adjust easily to adversity or change.
Resilience was written for those who want a quality all around program but are pressed for time in their day to day life. Each session is able to be completed in 1 hour or less and checks all boxes in regards to strength, power, mobility and conditioning throughout the week.
Suitable for all levels of fitness, this program utilizes exercises that can be both progressed and regressed in intensity.
If you are tired of life getting the better of you, look no further. Build your better self, join the tribe, become Resilient.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Weight Room Primer
Lateral Leg Swings x10ea. Forward and Back Leg Swings x10ea. Calf Raise x12 Spiderman Lunge w/Reach x5ea. Glute Bridge x10 Hamstring Rockers x10ea Messier Lunge x10ea. Walking Lunge x10ea. Hip CARs x3ea.
B1
Vertical Jump
3 x 5
B2
Skater Hops
3 x 5
B3
Bent Over Med Ball Punch
3 x 10
C1
Tempo Split Squat
3 x 8
C2
Tempo TRX Row
3 x 10
C3
Bear Crawl Forward and Back
3 x 5
D1
Tempo Push-Up
3 x 10
D2
DB RDL
3 x 8
D3
Bird Dog
3 x 10
E1
Dead Bug
3 x 10
E2
Plank
3 x 0:30
A
Foam Rolling
Mobility
B
2 Rounds Spiderman Lunge w/rotation 2x5ea. Deep Squat w/reach 2x10 Lateral Rockers 2x10ea. Open Book 2x10ea. 90/90 Hip Rotations 2x10ea.
Interval Training
C
8 Rounds 30 seconds on, 30 seconds off Choose 2 from the following list and perform 8 rounds of 30 on 30 off, rest at least 4 minutes in between exercises -Running -Rowing -Ski-erg -Assualt Bike -Biking
Prep
A
Weight Room Primer
Lateral Leg Swings x10ea. Forward and Back Leg Swings x10ea. Calf Raise x12 Spiderman Lunge w/Reach x5ea. Glute Bridge x10 Hamstring Rockers x10ea. Messier Lunge x6ea. Walking Lunge x10ea. Hip CARs x3ea.
B1
Box Jump
3 x 5
B2
Lateral Bound and Stick
3 x 5
B3
Med Ball Slam
3 x 10
C1
Tempo Goblet Squat
3 x 10
C2
Neutral Grip Pull-up
3 x 6
C3
Band Pull-Apart
3 x 10
D1
High Incline DB Bench Press
3 x 8
D2
Physioball Leg Curl
3 x 10
D3
Band Pallof Press
3 x 10
E1
Lateral Bear Crawl
3 x 5
E2
Calf Raise
3 x 10
A
Foam Rolling
Mobility
B
2 Rounds Spiderman Lunge w/rotation 2x5ea. Hamstring Rockers 2x10ea. Single Leg Rockback 2x10ea. Scorpions 2x10ea. Cat/Camel 2x10ea. Prone Shoulder CARs 2x10
Steady State Cardio
C
Choose between running, biking, rucking, incline treadmill hike, or an outdoor walk and go for 20 minutes continous.
Prep
A
Weight Room Primer
Lateral Leg Swings x10ea. Forward and Back Leg Swings x10ea. Calf Raise x12 Spiderman Lunge w/Reach x5ea. Glute Bridge x10 Empty Barbell RDL's x10 Messier Lunge x6ea. Walking Lunge x10ea. Hip CARs x3ea.
B1
Seated Vertical Jump
3 x 5
B2
3 Way Pogo Hops
3 x 30
B3
Lateral Med Ball Slams
3 x 5
C1
KB Deadlift
3 x 10
C2
1-Arm DB Row
3 x 10
C3
IYT
3 x 9
D1
Low Incline DB Bench Press
3 x 10
D2
Foot Elevated Single Leg Glute Bridge
3 x 10
D3
Russian Twist
3 x 10
E1
High Plank Drag
3 x 10
E2
Kneeling Thoracic Rotation
3 x 5
