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 - 6/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
Bodyweight Long Lateral Lunge Hold ISO
3 x 1 @ 0:30
C2
Supported DB Single Leg RDL
3 x 8
D1
Elevated Body Weight Calf Raise
3 x 15
D2
Hollow Core Circuit
3 x 0:15
Prep
A
Upper Body Warmup 1
A. Side Lying T-Spine Windmill - 8/side B. Cat Camel - 10 C. Child's Pose + 1-arm Trap Raise - 10/side D. Wall Slide + Takeoff - 12
B1
1/2 Kneeling 1-arm Landmine Press
3 x 8
B2
Prone 1-arm Shoulder CARs
3 x 3
C1
Chest-Supported DB Row
3 x 10
C2
1-arm Upside Down KB Waiter's Carry
3 x 20
D1
Quadruped Serratus Press + Reach
3 x 6
D2
Banded Facepull
3 x 12
D3
Band Resisted Deadbug
3 x 8
Prep
A
Posterior Chain Warmup 1
5 minute foam roll 1/2 Kneeling Adductor Mobility - 10/side Pigeon to Downward Dog - 6/side Reverse Lunge to Rotation - 6/side Single Leg Glute Bridge - 12/side
B1
Pause DB Goblet Squat
3 x 8
B2
Copenhagen Plank
3 x 0:30
C1
DB Reverse Lunge
3 x 8
C2
Slider Hamstring Curl - Bilateral to Single Leg Eccentric
3 x 6
D1
Barbell Glute Bridge
3 x 10
D2
Athletic Stance Band Pallof Press
3 x 10
D3
Wall Supported Hip Airplane
3 x 6
Prep
A
Upper Body Warmup 2
1 Round, 10-15 reps of each exercise. A. 1/2 Kneeling Hip Flexor + Reach Mobility B. Child's Pose + T-Spine Rotation C. Prone Shoulder Blackburn D. Shoulder Tap to Downward Dog
B1
KB Turkish Getup
3 x 2
B2
DB Lunge Series - Fwd, 45, Lateral
3 x 3
C1
Deadstop 1-arm DB Row
3 x 8
C2
Single Leg Rotational Deadlift
3 x 6
D1
One arm DB floor press
3 x 8
D2
Loaded Suitcase Carry
3 x 30
D3
Slider/Towel Bodysaw
3 x 6
