The Resident

Embark Rehab and Performance

General Fitness, Strength & Conditioning, Multi-sport
Coach
Riss Armstrong-Kager

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.

Team Embark : Strength Against All Odds.

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We Handle Your Programming Needs
Three days a week of total body strength training with a recommended fourth day of general conditioning and cardio. No more wandering around the gym trying to figure out what to do next.
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It's About More Than Weights
We take pride in concerning ourselves with not only whats happening during your workout, but outside it as well. Each session, you're asked to log your Readiness score by tracking things like sleep, fatigue, mood, and stress. In doing so, you get a better sense of how prepared you are for training and how your body reacts to your life "outside the gym". To us, quality matters - in all realms.
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Recovery Matters
After each Session, you’ll be asked to rate the workout using an RPE scale (Rate of Perceived Exertion) on a scale of 1-10. A lot of us have been taught that “harder is better”. In reality, better is simply better. The only way we can improve is by recovering between sessions. We use this to ensure that find the sweet spot between challenge, recovery, and burnout. Goldilocks style, here.
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Your Questions Answered
This is more than a written program - this is a community. You're encouraged to ask questions and challenge other 'Residents'. We view fitness as a return of investment, and we're here to help you for the long-term.
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Fitness & Results that Value Your Time
Time-tested workouts that are less than an hour from warmup to cool-down. With planned programs, there's no more wasting time.
Features
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Access to Coach Riss
I coach you through each training block to ensure your questions are always answered and technique is on point
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Programming 3 days per week
Strength and skill training crafted to keep you going stronger and healthier - not burn you out. Optional general aerobic work is recommended day 4.
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Exercise Video Guidance
Never be lost on how to do an exercise again. All movements include video demonstrations.
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Delivered through TrainHeroic
A certified strength coach right in your pocket. Keep track of your numbers seamlessly
Equipment
Required
Barbell // Dumbbells // Kettlebells // Pull Up Bar // Resistance Bands // Medicine Ball // Assault Bike / Treadmill / Rower // Sliders/towels
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
B1: Week 1 Session 1

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

Wednesday
B1: Week 1 Session 2

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

Friday
B1: Week 1 Session 3

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

Saturday
Optional Cardio

A

Assault Bike

1 x 45:00

Coach
coach-avatar Riss Armstrong-Kager

Doctor of Chiropractic // Certified Strength and Conditioning Specialist // CF L-1 // Combining her knowledge from her doctorate education, strength and conditioning training, and mentorship underneath Coach Tim Caron - prior head strength and conditioning coach of Army West Point football - Riss levels up your training by creating challenging & sustainable plans crafted to get results

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Training that adds to your life

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

Start My 7-Day Free Trial
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FAQs
Who is this program created for?
This program is specifically made for those who have prior experience with barbell training, and are comfortable with barbell primary lifts such as squats, lunges, deadlifts, rows, and press variations. If you do not have barbell experience - check out our sister program - Sisu Strength : Manifest
Will I really have access to you as a coach?
Yes! You will be able to chat with me and your teammates through the message board where you can ask questions to get answers on programming or movements, but I will not be individualized changes to the program for team members (this is where 1:1 coaching comes in).
I have a current injury and/or pain. Can I participate?
Before participating, you should always have medical clearance from your doctor or healthcare provider. This is NOT a program tailored for injury.
When do programs update?
A new training block is dropped every four weeks. Depending on when you join, our Team might be in the middle of a block. You can always hop in during that time, but understand that you would treat it as your "Week One" of said block - ie, start off light and get a feel for the movements.
Do I need to have full gym access?
Although full gym access isn't necessary, a main principle is the ability to overload our movements, meaning that we need to increase the weight used over a block. We won't use a lot of machine based moves, but having access to a range of dumbbells, kettlebells, + barbell plates is suggested.
How do I access the training?
I've partnered with TrainHeroic to deliver your training. You'll create an account and your training will be delivered via an app (both iOS and Android) each day. There are video instructions around each movement and I'll always list out detailed instruction too.
A 7 day free trial? Isn't that essentially a month worth of training?
Yep. Because programs drop every 4 weeks, you're really seeing the month's worth of training (minus some ab/arm weekly variations). Put in work for 4 weeks and see for yourself what consistency breeds. I'm not scared to give you the program, because I know if you are diligent - you'll be hooked.
TERMS AND CONDITIONS*
By participating, you agree that: I, Larissa Armstrong-Kager, am not responsible for any injury you may experience doing these workouts. As always, you should consult with a medical doctor about what routines are best for you. These workouts are not meant for minors, and are intended for adults.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Resident
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The Resident
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The Resident
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