Perform Strength & Conditioning
Strength & Conditioning, General Fitness, Mobility, Functional Fitness, TacticalWelcome to RESILIENT 1.0! An 8-week movement-quality, end-range strength and tissue-capacity program for adults who want to move better and become harder to break.
THE PROMISE: Build strength through useful ranges, improve unilateral control, develop shoulder/hip capacity, and learn to own positions under load.
THE FORMAT: 4 days/week; approximately 45–60 minutes/session.
WHAT YOU GET: Controlled mobility; end-range isometrics; unilateral strength; loaded range; trunk control; shoulder/hip health; posterior-chain capacity.
WHO IT'S FOR: Adults who feel stiff, beat up, restricted or simply want a more complete physical foundation.
THE EQUIPMENT OPTIONS: Dumbbells/kettlebells, bench, bands, cable/landmine optional. Most movements can be scaled with household/gym alternatives.
HOW YOU'LL PROGRESS: This is not passive stretching. The goal is controlled range, then strength and capacity in that range.
CONDITIONING RULES: Hard intervals are hard; aerobic work is controlled. Do not turn every session into a maximal test.
MISSED SESSIONS: Do not double up to catch up. Resume with the next planned session unless your schedule allows a simple rearrangement.
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hip and Knee Prep 1
5 minute low-intensity cardio of choice A. 90/90 Shin Box - 10/side B. 1/2 Kneeling Rocking Hip Flexor - 10/side C. 1/2 Kneeling Handcuffed Groin Mobility - 8/side D. Single Leg RDL to Hike - 6/side
B1
Deficit DB Split Squat
3 x 8
B2
Positional 90/90 Shinbox ISO
3 x 5
C1
Barbell RDL
3 x 8
C2
Narrow Grip DB Bench Press
3 x 8
Conditioning
D
Bike/Run/Sled/Ropes Intervals
Hard but repeatable. Full recovery is part of the prescription. Choose piece of equipment: spin bike, treadmill, sled, assault bike, battle ropes. 15 seconds on, 75 seconds recovery. Repeat 6 rounds.
Prep
A
Warmup 2
5 minute foam roll A. 90/90 Shin Box - 10/side B. Alternating Spiderman Lunge - 8/side C. Glute Bridge Hamstring Walkout - 10 D. Tall Plank Shoulder Taps - 10/side
Conditioning
B
Zone 2 Steady State Aerobic Conditioning
Zone 2 — Bike/Run/Walk/Row RPE 3–4/10; conversational pace; do not race. Any cyclical modality/equipment. 35 minutes total
Prep
A
Warmup 3
5 minute foam roll A. Cat Camel - 12 B. Quadruped T-Spine Rotation - 10/side C. Prone Shoulder Blackburns - 8 D. Band Pull Apart - 20
B1
DB Bulgarian Split Squat
3 x 8
B2
Pronated Pull-Up
3 x 8
C1
1/2 Kneeling 1-arm Landmine Press
3 x 8
C2
Barbell Glute Bridge
3 x 10
C3
Athletic Stance Band Pallof Press
3 x 10
Conditioning
D
METCON: KB Swing, Pushup, Ball Slam
6-9-12: KB swing / Push-up / Slam ball Perform 6 of each movement, then 9 of each movement, then 12 of each movement with minimal rest. Rest 1 minute when done, complete 2 Rounds total.
Prep
A
Warmup 4
5 minute foam roll A. 1/2 Kneeling Hip Flexor Reach - 10/side B. Pigeon to Downward Dog - 8/side C. Sumo Squat to Stand - 10 D. Single Leg Glute Bridge - 12/side
Conditioning
B
Threshold - Bike/Run/Row/Incline Walk
Bike/Run/Row/Incline Walk RPE 7–8; hard but controlled. Maintain intensity throughout. Finish each interval able to repeat. 5 min work, 2 min easy recovery. 3 Rounds total.
