The Resident is our premiere barbell strength program for busy people who view fitness as a non-negotiable.
There's no fads and no frills with our training. Just simplified, professionally made programming designed to get you stronger with less wasted time. It's important to understand what you’re doing, how to do it, and to have a supportive coach to challenge and guide you along the way.
A training week has 3 sessions, each including total body strength work and a small conditioning piece at the end. An additional steady state cardio day is recommended/included for Day 4. A training block will be measured in 4 weeks. This allows you to get acquainted with movements, track them, and actually SEE the progress in what you can achieve from week to week rather than jumping to different exercises constantly.
Fun fact : this is the program Larissa's wife follows while completing her hospital shifts as a resident physician. Short on time but refusing to give up on physical goals, "The Resident" was born to meet time-bound and fitness-focused needs.
A1
Wall Squat to Mountain Climber
2 x 10
A2
Diagonal Plank
2 x 5
A3
SL Glute Bridge - Adductor Squeeze
2 x 10
B1
HE Safety Bar Squat
4 x 10
B2
Bent Over Row Deadstop 2 DB
4 x 10
C1
TRX SL Hamstring Curl
3 x 10
C2
Seated Supported OH Press 2 DB
3 x 10
C3
SL Calf Raise
3 x 10
D1
Reverse Lunge + High Knee Jump
1 x 10
D2
KB Swing
1 x 15
D3
Slider Abs - Alternating Leg
1 x 20
E
90/90 Breathing
1 x 2:00
A1
Beast Crawl Fwd/Back
2 x 0:45
A2
Sl RDL to CrossConnect
2 x 10
A3
Supine Screwdriver KB
2 x 0:30
B1
Incline DB (2) NG Bench
4 x 10
B2
Barbell RDL
4 x 10
C1
Tall Kneeling Banded Pulldown ('A' Band)
3 x 10
C2
FFE Split Squat - Positive Shin (2 DB)
3 x 10
C3
Side Bends (1) KB/DB
3 x 10
D
Assault Bike
5 x 1:00
E
Childs Pose w/ Lateral Reach
1 x 0:30
A1
Hip Airplane - Trail Leg Support
2 x 5
A2
Soleus Bridge - DL
2 x 0:45
A3
Active Copenhagen - Bottom Foot Support
2 x 10
B1
Forward DL Pogo
2 x 15
B2
Backward DL Pogo
2 x 15
B3
Lateral DL Pogo
2 x 15
B4
DL Rotational Pogo Fwd/Back
2 x 15
C
CM Jump
3 x 3
D1
Barbell Deadlift - Conventional
4 x 10
D2
Alternating DB Bench (Top Down)
4 x 10
E1
Lateral Squat - 1 Contra
3 x 10
E2
BB Inverted Row
3 x 7
E3
Half Kneeling Band Chop
3 x 10
F1
Chest Supported Incline Bicep Curl
3 x 12
F2
Skullcrusher - Decline 2 DB
3 x 12
A
Assault Bike
1 x 45:00
Doctor of Chiropractic // Certified Strength and Conditioning Specialist // CF L-1 // Combining her knowledge from her doctorate education, strength and conditioning training, Riss levels up your training by creating challenging & sustainable plans crafted to get results
We've been through the programs that burn us out and leave us feeling beat down, so we created a new one crafted for you : the busy adult looking for sustainable workouts without sacrificing needless time for the results they want
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