A Focus On... Progressive Trunk Loading
Elite Focus
Strength & Conditioning, Mobility, Multi-sport, Field Sports, General FitnessCleared for light loading, but not sure how to build back toward proper training?
WHO IT'S FOR Athletes who've seen their treating clinician and been cleared for progressive loading, and want a structured bridge toward harder work. This is not a diagnosis and it does not replace individual rehab advice.
WHAT YOU GET Four weeks. Sample week has two sessions: trunk + unilateral lower-limb strength, and trunk + unilateral upper-limb capacity. Trunk work is mixed through upper and lower training rather than living in isolation.
EQUIPMENT Required: dumbbells; resistance bands; cable station; bench; Swiss ball; box or step; barbell and plates for the hinge/press variations in the sample week. Optional / alternatives: band swaps if a cable pattern allows; ask for a non-Swiss-ball option if needed.
THE BLOCK Gradual loading through the trunk in different planes while keeping the rest of the body working. RPE targets help you manage effort as the block builds.
HOW TO USE IT Stay inside your clinician's restrictions. Use loads that match the day's effort target. Four weeks is a block of work, not a guarantee you'll be "ready" on day 28 — that depends on how you respond. If symptoms change or something sits outside your clearance, stop and get advice.
RPE is an effort rating out of 10. Match the number as best you can, keep the movement solid, and log what you actually used in TrainHeroic.
Questions about swaps or setup? Send them through TrainHeroic. Use it as a clear, calm bridge back — not a race.
Dan Bunyan — Elite Focus
A1
Dead Bug
6, 8, 10
A2
Side-Plank Lift
3 x 6
A3
Half kneeling Palloff press
3 x 8 @ 5, 6, 7
B1
Split Squat
6, 8, 6, 8 @ 6, 6, 7, 7
B2
Overhead Press
6, 8, 6, 6 @ 6, 6, 7, 7
C1
Hamstring Bridge, Single Leg
3 x 8
C2
1-Arm DB Row
3 x 8 @ 6, 7, 8
D1
Band Woodchop
8, 10, 8
D2
Suitcase Carry
3 x 15 @ 7
A1
Bird Dog
6, 8, 10
A2
DB Side Bend
3 x 8 @ 5, 6, 7
A3
Standing Palloff Press, 45-degrees
3 x 6 @ 5, 6, 7
B1
B-stance RDL
6, 6, 8, 6 @ 6, 6, 6, 7
B2
Half kneeling cable row
6, 8, 6, 8 @ 6, 6, 7, 7
C1
DB Lateral Step-Up
3 x 6 @ 5, 6, 7
C2
Swissball Single Arm DB Bench Press
3 x 10 @ 5, 6, 7
D1
Half kneeling halo
5, 6, 5 @ 5, 5, 6
D2
Single arm overhead carry
3 x 10 @ 4, 5, 6
Dan Bunyan
Dan has worked in a variety of performance spaces for almost 20 years ranging from preparing Olympic athletes to weekend recreational athletes. Dan has considerable experience in strength and conditioning for performance in field sports as well as athletic rehabilitation. Dan holds a Masters in Exercise Science, is a NSCA CSCS and a Level 3 ASCA S&C Coach.
Questions about swaps or setup? Send them through TrainHeroic. Use it as a clear, calm bridge back — not a race.
Get A Focus On... Progressive Trunk Loading
