Hayden Mitchell

Coach
Hayden Mitchell

Thank you so much for choosing to train with Wayfinder PC. Movement is the thread that ties holistic health together. 

We are designed to play and see the world around us with curiosity (Can I climb or jump that?). We are made to do hard things! We are made to be strong! I know this program is the perfect jumping off point for all your adventures down the road. 

But for now, we have to Retrain! It is designed for movers that need to get back into the flow of things and for those that have been beaten up by their chosen sport. 

This program starts with low volume and gets increasingly more difficult throughout, culminating in a final eight days of big gains. Stay consistent. I wrote this as four consecutive days in the app just to make it simple. You can choose to train 4 days a week if you wish. I would encourage you to take 35-45 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. I can tell you that creatine is good for almost anyone and you must prioritize protein and sleep. I love yoga nidra for rest and recovery. Here is a link to a 25 minute session. https://www.youtube.com/watch?v=l2wpAhNaP2U 

Please rest at least 90 seconds between sets (2 minutes on compound, multi-joint movements). Auto-regulation is best here. You determine when you're rested and ready to add more volume, etc. 

Your tempo on lifts will be 202 or 212 unless stated otherwise. This is done to increase aerobic capacity of the muscles and increase time under tension for control and maximal gains. 

-2 seconds concentric (muscle shortens; typically happens when lifting the weight

-0-1 second isometric hold (muscle stays the same length)

-2 seconds eccentric (muscle lengthens; typically lowering the weight).

Pay careful attention to the coaching instructions and videos provided. Perfect technique does not exist, but I want to keep you safe throughout. 

Engage in Zone 1-Zone 2 aerobic capacity training on your off days (run, ruck, swim, hike, yoga, walk). Do not allow yourself to just sit for one day. You can walk or stretch, but failure to move will not aid your recovery. Just move very light. You should aim for 150-180 minutes of aerobic capacity work weekly. 

Reach out to me @wayfinderperformance on instagram with questions and concerns. Look for more programs that will continue giving you a more pliable, powerful, and playful body for lifelong health. My goal is for you to never have to say no to anything you want to do for the rest of your life! 

Here are some options that can help us better track your overall progress from start to finish:

-Before and after photos are welcomed

-Please use the TrainHeroic app to keep track of your numbers. This will allow us to see your progress together

-If you have a 5 Star Nutrition and you do not have disordered eating, please use their InBody machine before and after. We are most concerned with your Base Metabolic Rate (BMR) and your skeletal muscle mass (SMM). BMI is meaningless so please do not look at that number. I am never concerned with your weight. Be proud of the body you are in. Form follows function.

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4 sessions per week
Must use App app to view and log training
Program Training
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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
Recommended
Gymnastics RingsKettlebellBarbellDumbbellPull-Up Bar
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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

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.
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Retrain: A Resiliency Training Program