Reinforce
The Initiative
TacticalReinforce quality movement with output and capacity to develop tactically relevant durability.
The Reinforce program coaches you progressively with a strategic application of movement, output, and capacity to help you hold what you've got while expanding your physicality.
This program mobilizes you four days per week, keeping you engaged and challenged with hour long sessions that touch all fundamental movement patterns. Physical adaptation is maximized with advice on how to reset from day to day and week to week.
The Reinforce program is perfect for professionals who struggle with consistency due to the competing demands of their job. Completing a day or two per week will maintain proficiency while training all four or five will definitely move the needle.
Reinforce is not for beginners but our Initiate program provides an ideal precursor to this one.
A1
Adductor T-Spine
2 x 5
A2
Deadbug
2 x 5
A3
Lunge Matrix
2 x 3
B1
Pull-Up
3, MAX, _ , _ @ 0 lb
B2
1-Leg Box Hop
3 x 5
B3
Side Mermaid
3 x 10
C1
Quadruped Wrist Rock
1 x 10
C2
Front Squat
12, 6, 6, 6 @ 45, _ , _ , _ lb
C3
Birddog Dumbbell Row
3 x 12
D1
1-Leg Squat to Bench
3 x 8
D2
Palloff Warrior
2 x 12
D3
Hammer Dumbbell Curls
12, _
D4
Leg Lifts Hanging from a Bar
2 x 12
E
Refuel
A1
Push-up to Pike
2 x 5
A2
1- Leg Hip Bridge
2 x 5
A3
Dynamic Hip Airplane Crashing In
2 x 5
B1
Push up
10, MAX, _ , _ @ 0 lb
B2
Linear MB Granny Toss
3 x 5
B3
Farmers Carry
3 x 40
C1
Hinge w/ Dowel
1 x 10
C2
Barbell RDL
12, 6, 6, 6 @ 45, _ , _ , _ lb
C3
1-Arm DB Bench Press
3 x 12
D1
1-Leg Deadlift
3 x 8
D2
Rotational OH Press
2 x 6
D3
Tricep on Wall
2 x 12
E
Refuel
A1
Crawl Shoulder Tap
2 x 9
A2
Hip Bridge March
2 x 9
B1
Linear March
2 x 10
B2
Linear Skip
2 x 10
C
Aerobic Activity
1 x 45:00
A1
Plank to Push up
2 x 5
A2
Wall Slide w/ Lift Off
2 x 5
A3
Plate Kang Squat
2 x 5
A4
Band Pull Aparts
2 x 5
B1
Barbell Bent Over Row
12, 6, 6, 6
B2
Medicine Ball Slams
3 x 5
B3
Body Saw
3 x 6
C1
Barbell Bench Press
12, 6, 6, 6
C2
Plyo Push Up
3 x 5
C3
1/2 Kneeling Chop
3 x 6
Circuit
D
Perform the 5 exercise circuit w/ No rest between exercises. Pace should be steady but not rushed - Max effort each rep. Same set of DBs for entire circuit so choose wisely. 5 reps each exercise x 3 sets w/ 2 minutes rest between sets 1. Muscle Snatch 2. Push Press 3. High Pull 4. Low Pull Jump 5. Squat (DBs on shoulders or front racked)
E1
Supine Breathing
1 x 10
E2
Refuel
Recovery
A
Coffee Flow 1
Standing Overhead Stretch - Arch then Side to Side Hinge to Handwalk (aka Inch Worm) Upward Dog to Child's Pose Yoga Pushup (aka Pushup to Pike) to World's Greatest Stretch Downward Dog Position w/ Calf Pedals 1/2 Kneeling Hip Flexor Stretch + Bottom Up Split Squat Squat to Stand x 1 round of 3 to 5 reps each movement
Nate Palin
Tactical Performance Coach
Vernon Griffith
Tactical Performance Coach
Invest in yourself as a person and a professional. Apply purpose to consistency. Executing just two sessions per week can maintain momentum while adding more will move the needle of your physicality. Potency and enjoyment of your physical training should n
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