Resilient
Tom Nikkola - VIGOR Training
Functional Fitness, Women's TrainingBuild conditioning and stamina that not only gets you leaner and fitter, it also helps you handle the stress and pressure of everyday life.
Prep
A
Full-Body Prep 9
2-3 Rounds. If you're cold or achy, walk for 5 minutes on an incline first. Reverse Shrugs on Dip Bar X 10 Scapular Retraction X 10 Goblet Squats (moderate weight DB) X 10 Deficit Pushups X 10
B
Box Jump
3 x 5
C
Neutral Grip Incline DB Press
3 x 8
D1
Hammer Strength Chest Press
2 x 8
D2
Shoulder Tap Push-ups
1 x MAX
E
Close Grip Pulldown (f)
3 x 8
F
One-Arm Dumbbell Row
2 x 8
G
Pinwheel Curl
3 x 8
H
Upright Bike
6 x 20
Prep
A
Full Body Prep 10
Bilateral External Rotation x 10 Fire Hydrant x 5 DB Swing x 10 Walking Lunge with Same Side Rotation x 10
B
Triple Broad Jump
3 x 3
C
Lying Leg Curl
3 x 10
D
Trap Bar Deadlift
2 x 8
E
Front Foot Elevated Barbell Reverse Lunge
2 x 8
F1
Kneeling Cable Crunch
3 x 8
F2
DB Farmer's Walk
2 x 20
Prep
A
Full-Body Prep 1
Perform the following four exercises circuit style, completing one set of the first movement, and then moving onto the next. Once you've completed all four exercises, start over again with the first one. Supermans 3 x 10 Dead Bugs 3 x 10 Hanging Scapular Depressions 3 x 10 Glute Bridge 3 x 10
B
Speed Skater Hops
3 x 6
C1
2-Arm Dumbbell Row
3 x 12
C2
Bench Press - 1 1/2s
3 x 10
D1
Cable Lat Pulldown
3 x 10
D2
Seated Arnold Press
3 x 10
E
Bent Over Dumbbell Lateral Raise
3 x 12
F
Back Extension
2 x 20
A
Prowler Push
3 x 20
B1
Alternating Dumbbell Curl
3 x 12
B2
V-Bar Tricep Pressdown
3 x 12
C1
Midline Alternating Dumbbell Hammer Curl
2 x 12
C2
Dumbbell Tate Press
2 x 12
D1
Glute-Ham Raise
2 x MAX
D2
Medicine Ball Twists/Rotations
2 x 10
E
Upright Bike
5 x 00:30
Tom Nikkola, CSCS
Strength & Conditioning Coach with 22 years of experience, specializing in fitness for the 40+.
When you join a team you’re getting more than programming, you’re joining an online community.
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