Retrain: A Resiliency Training Program

Hayden Mitchell

Coaches
Hayden Mitchell PhD (c), CSCS and Dr. Hunter Todd

Welcome to ReTrain! It is designed for movers, athletes, and weekend warriors that need to get back into the flow of things and for those that have been beaten up by their chosen sport or life.

This program starts with low volume and gets increasingly more difficult throughout, culminating in a final eight days of big gains. It is written as four consecutive days in the app just to make it simple. You can choose to train 4 days a week if you wish. We encourage you to take 35-40 total days so you give your body time to adapt.

You WILL heal old injuries, reduce the likelihood of new ones, and build soft tissue that is far too often neglected. This isn't just for muscles. This program is designed to make you resilient and you should come back to it again when you are feeling beat up and broken down.

You should expect to gain skeletal muscle mass. How much is up to you and a host of external factors beyond your control. Your recovery and nutrition are vital to this process and these are in your control.

Stay consistent as you build an aesthetic, athletic body for a lifetime of adventure! Play anything, anywhere, anytime!

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Tissue Resiliency (heal and prevent)
Expect to build more resilient tendons and ligaments built for the long haul. This program is designed to help rebuild the body from the toes up. Each client so far has been able to heal an old, nagging injury as they build a stronger, faster, more robust movement skillset.
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Learn New Movements
You will be introduced to some patterns you may not have done before. Some are counter to what we have been told (Don't flex your spine or don't let your knees go over your toes). You will become more mobile, strong, and resilient in positions that you will frequently take when you are playing whatever you love to play.
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Aesthetic (Look good naked)
As much as this program was designed to help people heal and play hard again, we also know that it adds a great deal of skeletal muscle mass so that you like what you see more and more in the mirror. Look the part, act the part, become the part! Looking good naked is nothing to be ashamed of and a great goal to have.
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Improve Mobility
Each person that has done this program has said they feel more "open", more "mobile", more "flexible", and more "athletic". You will be able to flex, extend, and rotate in ways you couldn't before in just four weeks.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells
Recommended
Gymnastics Rings // Kettlebells
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Sample Week
Week 1 of 4-week program
Sunday
BBB Week 1 Day 1 (Lower Body Prehab Day)

A1

Bent Knee Calf Raise

3 x 25 @ 8

A2

Tib (tibialis anterior) raise

3 x 25

B1

Peterson Step

2 x 12 @ 0:30

B2

Hip Flexor Raise

2 x 8 @ 0:30

C1

Weighted Sissy Squat with Iso Hold

2 x 5 @ 0:30

C2

Barbell Calf Raise

3 x 15 @ 7

D

Deep Split Squat

3 x 6 @ 4

E1

Jefferson Curl

2 x 6 @ 4

E2

Long Hamstring Iso

2 x 0:30 @ 1:00

Monday
Week 1 Day 2 (Upper Body Pull Day)

A

Passive Hang

2 x 0:30

B

Dynamic Hanging

2 x 8

C

Scapula Pull-Ups

2 x 10 @ 7

D

Strict Ring Pullups

2 x 10 @ 7

E

Upright Rows

2 x 12 @ 7

F

Spider Curls

3 x 10 @ 7

G

Seated Cuban Rotation

2 x 8 @ 6

H

Farmers Carries

1 x 5:00

Tuesday
Week 1 Day 3 (Lower Body Strength and Resilience)

A

Trap Hex Bar Deadlift

2 x 12 @ 6

B

Bench Squat

2 x 12 @ 6

C

Atlas Lunge

3 x 8 @ 6

D

Barbell Hip Thrust

2 x 12 @ 6

E

Barbell Calf Raise

3 x 25 @ 7

F1

Copenhagen

2 x 30 @ 7

F2

Nordic Hamstring Curls

2 x 5 @ 7

G

Reverse Nordic

2 x 5 @ 5

Wednesday
Week 1 Day 4 (Upper Body Push Day)

A1

Banded External Rotation

2 x 25 @ 7

A2

Banded Internal Rotation

2 x 25 @ 7

B1

Lu Raises

3 x 10 @ 6

B2

Scapula Push-Ups

3 x 8 @ 6

C

Barbell Bench

2 x 12 @ 6

D

One Arm Strict Press

2 x 12 @ 6

E

Supinated (Reverse Grip) Triceps Extension

3 x 8 @ 6

Coaches
coach-avatar Hayden Mitchell PhD (c), CSCS

Hayden is a PhD(c) in Human Performance at The University of Alabama. With over twenty years of experiencing coaching athletes from 5-88, he has used wide ranging methods and modalities to help each person find their way to a stronger, more mobile, more playful life. He believes in educating, evaluating, exploring, and expanding each person's uniques qualities to empower them to play everything!

coach-avatar Dr. Hunter Todd

Hunter Todd holds board certification as an Orthopaedic Clinical Specialist (OCS) from the American Board of Physical Therapy Specialties and also is a board-certified Sports Certified Specialist (SCS) by the American Physical Therapy Association. He earned a Doctor of Physical Therapy from the University of South Alabama.

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Build an Athletic Body for Life

Look no further than ReTrain to develop a resilient body built to last. We want you to see the world as your playground. Our goal is to help each person find the movement freedom and strength within to try anything and play everything. Work hard. Play hard

Get Retrain: A Resiliency Training Program
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FAQs
What if I miss a day?
Absolutely no worries. Life happens. Listen to your body and rest (actively with a walk, stretch, practice breath-work, or simply do nothing). Try to get this program done within 40 days and look to level up again with Wayfinder Performance.
Who is this for
This program is for anyone that has a body and wants to move that body for athletics and adventure.
What should I expect on an average training day?
This program was designed to introduce new movement patterns and reintroduce some familiar patterns. We want you to do the simple thing savagely well as you improve your mobility, strength, and endurance throughout. The days are split between upper and lower body throughout the training week.
How much communication will I get with the coach?
If you only buy the program then you won't have access to the coach. However, you can reach out to Hayden @wayfinderperformance (Instagram) or hlmitchell24@gmail.com so he can invite you as an athlete. Once you accept the invitation you can text, send videos, and receive feedback and advice.
What if I can't complete each workout or each set/rep?
That's ok. Some of the sessions run a bit long. Ideally you get through the first six movements. You can come back to the movements missed another day or skip them if you need. The latter movements are designed for hypertrophy and injury prevention, but the first 4-6 are most vital.
The Proof
verified-athlete-avatar Griffin Meadows

Testimonial (Everyday Athlete)

Verified Athlete

"Best coach out there! He is very experienced and passionate in his coach and his health. He's very responsive over phone and text and his number one priority is his clients! I am very excited to continue my training and what the future has in store for me! Trust the process!"

verified-athlete-avatar Cali Henrion

Testimonial (Coach)

Verified Athlete

"He is everything that I strive to be as a coach. Intelligent, patient, compassionate, and passionate about helping reach your performance goals and success in life. My problematic knees are a thing of the past. Every workout is a fun adventure. The progress I've made is thrilling!"

verified-athlete-avatar Grace McClellan

Testimonial (Soccer Keeper)

Verified Athlete

"I've experienced unreal results working with Wayfinder to return to soccer after ACL surgery. They developed a strategic plan incorporating GK training, strength training, BFR, and nutrition. In 8 weeks, the strength in my surgery leg increased by over 30%! I truly believe the sky is the limit!"

verified-athlete-avatar Robert Burgett

Testimonial (Runner)

Verified Athlete

"Hayden is an absolute legend! I was stagnant. I sent him one message and now I am 8 weeks into a great program. Very responsive and sends coaching notes frequently. He cares about the whole person and that includes mind, body, and spirit. He is beyond knowledgeable and makes fitness fun for all!"

Retrain: A Resiliency Training Program