Intro to Strength Phase 3
Nick Lund Performance
General Fitness, Strength & Conditioning, Functional FitnessThis next phase of the Resurgence program is the third program in its series. This block is for those looking to increase strength while continuing to develop their aerobic work capacity as this will greatly benefit you to optimize your health outside of the gym. It follows a simple workout structure that is evidence backed to increase your performance.
During this 4 week block you will now be incorporating isometric work to build on joint resiliency and force production. The lifts will now have a pause during the hardest part of the exercise. This increases tension on the muscles being worked creating a greater stimulus for change.This will greatly affect your force production by increase your strength for your lifts.
There are also two aerobic conditioning days seperating the lift days to allow for aerobic development and to take stress off the body while incorporating movement. These days are not meant to be completed at a max effort but aim more for constant low-moderate level work rate.
A
Foam Roll
1 x 3:00
B1
Dynamic Hip Flexor/Hamstring Rock
1 x 5 @ 5
B2
H-K Lateral ADDuctor rock
1 x 8
B3
Iron Cross
1 x 5
B4
Bow + Arrow Stretch
1 x 10
B5
Child Pose to Cobra
1 x 8
C1
Inchworm Push-Up
2 x 5
C2
Cook Squat
2 x 5
C3
Glute Bridge w Reach
2 x 10
D1
Goblet Squat
3 x 6
D2
Iso Chin Hold
3 x MAX
E1
LM H-K SA Shoulder Press
3 x 12
E2
Barbell Hip Thrust
3 x 6
Circuit
F
Full body finisher 10 minutes. Complete as many rounds as you can. Rest where needed. Banded Tricep pushdown x 10 Banded lateral low walks x 10/10 Half kneeling DB Wood chops x 10/10
Conditioning
G
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
PNF Hamstring Stretch
2 x 6
B2
Inchworm Push-Up
2 x 8
B3
Groiner
2 x 8
Conditioning
C
Aerobic Circuit 1
Complete 6 Rounds Keep weights light-moderate. Not meant to be rushed, just continuous work to keep heart rate up. Rest 1-2 minutes between sets if needed. Hop on a piece of cardio equipment for 2 minutes then hop off and complete the exercises. Cardio machine of choice x 2 minutes Med ball slams x 10 DB renegade row x 10/10 KB Swing x 15-20
Conditioning
D
Core Circuit 3
Core Circuit 2-4 rounds / Rest 1-2 minutes between rounds V-ups x 10 Front plank w Hip rotation x 10/10 Band Rotations x 10/10
Conditioning
E
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Ankle Rockbacks
1 x 10
B2
Hip Mobility - KB Squat
1 x 5 @ 5
B3
Dynamic Pigeon w Reach
1 x 8
B4
H-K Thoracic Wall Rotation w Lift
1 x 8
B5
Alternating Supermans
1 x 8
C1
Cossack Squat
2 x 8
C2
Yoga Pushup
2 x 5
C3
Cook Hip Lift
2 x 8
D1
Lateral Goblet Squat
3 x 6
D2
Incline DB Row
3 x 6
E1
DB Bench Press
3 x 6
E2
Glute-Ham Raise
3 x 6
Circuit
F
Full body finisher 10 minutes. Complete as many rounds as you can. Rest where needed. DB Bent over rear delt flys x 10-15 DB Reverse Lunges x 10/10 Side plank w hip taps x 10/10
Conditioning
G
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Hamstring Stretch to Squat
2 x 6
B2
Cat Cow
2 x 10
B3
Downward Dog w Cobra
2 x 5
Aerobic Circuit
C
Pick a cardio modality and perform the following; 8 rounds 3-minute effort at a 6-7/10 intensity. The last 20 seconds of the 3 minutes increase resistance and perform a hard sprint then return to an easy ride/walk for another 3 minutes. So sprints should occur at 2:40 , 5:40, 8:40, etc.
Conditioning
D
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
A
Foam Roll
1 x 3:00
B1
Manual Ankle Dorsiflexion Mobilization
1 x 10
B2
3 Way HK Hip Rock
1 x 8
B3
Downward Dog to Groiner
1 x 5
B4
T-Spine Reach
1 x 8
B5
Hip Hinge w Shoulder Flexion
1 x 10
C1
Backward Lunge with Twist
2 x 5
C2
Bear Crawl Openers
2 x 5
C3
Side Plank Rotation
2 x 8
D1
DB Rear Foot Elevated Split Squat
3 x 6
D2
Inverted Row
3 x 6
E1
30 Degree Incline DB Bench Press
3 x 6
E2
Elevated DB Single Leg Glute Bridge
3 x 8
Circuit
F
Full body finisher 10 minutes. Complete as many rounds as you can. Rest where needed. DB Lateral Shoulder raise x 10-15 SB Hamstring Curl x 10 Bicep Curl x 10
Conditioning
G
Full Body Stretch
Hold each stretch for 30 seconds Pigeon Pose Couch Stretch Banded Hamstring Elevated Prayer Pec Stretch
Nick Lund
Over the years of coaching, I've been exposed to youth athlete training, varsity athletes, pro athletes and the everyday gym fanatic. My objective when programming is to be able to provide the appropriate tools for my athletes and clients to be able to overcome the obstacles in front of them, whether for a championship or a day of activity with the kids. Diploma+BSc Kinesiology / CSCS / NSCA CPT /
Kyle M.
Hockey Athlete
Verified Athlete"I’ve noticed his attention to detail through movements and lifts have been a big part in assuring I’m performing the workouts correctly and to maximize potential. I’ve noticed a more explosive stride on the ice along with a conditioned body to help me through the tough days of the season."
Erica L.
Fitness Mom
Verified Athlete"Nick has a solid education/background in sports training & an undeniable passion for his career. With a well-established, proven track record in the development of multiple athletes & personal training clients, It became increasingly clear he had the tools I needed to get started."
