The Durability Code Restore
Week 7, Day 1 - Full Body
Workout Date: ________________ Total Workout Time: ________________
Plan Recommendations
Time to get some BIG GAINS! Let's get to work!! A few notes for todays workout before you get started:
-I don't want you to get overly sore from this workout. We want to feel a LITTLE soreness tomorrow, but if we're overly sore then we did too much too soon.
-As always, skip any exercise (or choose the regression) if it causes pain or discomfort.
-If you're advanced and have been highly active for the last month, it's ok to add sets wherever you feel you need for some extra work.
-Remember, you have to train according to your current level. This is a general blueprint, but YOU have to know when to skip certain things that may not fit
your current level. Training hard is important, but training SMART is key!
The journey begins now! Let's GO!
Exercise Sets Reps Weight Distance Time Rest Notes
Placeholder Nasal Breathing Cardio Warm Up 1 00:05:00 --:-- min
Walking Sprinters Mobility 2 8 --:-- min
Split Stance Loaded Hip Rotations 2 8 --:-- min
Half Kneeling Hip Flexor Stretch 1 8 --:-- min
Ankle Mobility 1 Leg Squat 2 12 --:-- min
Placeholder Hip Mobility ER/IR Skips 2 00:02:25 1:00 min
RFESS Progessions 3 4 1:00 min
Placeholder 1 Leg Side to Side Plyo Progressions 3 00:00:35 1:00 min
Placeholder Extensive Knee Dominant Jump 3 00:00:35 1:00 min
Full Range Horizontal Press 3 15 --:-- min
45 Degree Hip Extension Progression 3 8 --:-- min
Half Kneel Lat Pull Down 3 10 1:00 min
Hinged Side Bridge 3 8 --:-- min
Copenhagen Side Plank 3 00:00:25 30 sec Perform each side
Placeholder Wide Stance Length Under Load 1 00:00:30 --:-- min
Placeholder Hip Flexor/Quad Bridge 1 00:00:45 --:-- min
Placeholder Optional Pigeon Length Under Load 1 00:00:45 --:-- min
Placeholder Rock Back Breathing 1 10 --:-- min
Staff Member Notes:
Nasal Breathing Cardio Warm Up:
If you're pain free, you can use a fast walk/jog as your warmup. Start slow and gradually ramp it up to a jogging pace. However, if you haven't been running
consistently or you have pain when running, then you can use a fast walk OR a stationary bike, elliptical or any other low impact cardio machine.
Walking Sprinters Mobility:
1 set = completion of recommended reps on each leg.
*Exercise idea inspired by compound performance
Split Stance Loaded Hip Rotations :
Make sure you do the row/rotation with both hands on the right leg forward, then both hands with the left leg forward. That completes 1 set.
For example, if it says 8 reps that means RIGHT LEG forward with band around right thigh-- do 8 reps right hand THEN 8 reps left hand. Then switch the band to
the left leg, put your left leg forward and complete 8 reps left hand then 8 reps right hand.
Half Kneeling Hip Flexor Stretch:
1 set = completing recommended reps to both sides.
If you don't have enough flexibility to grab your foot, you can use the alternate exercise as a regression for 5 reps (breaths). Click "alternate exercise" to view.
RFESS Progessions:
If this exercise causes pain or discomfort, you can regress back to isometrics. Click "alternate exercise" to view.
Half Kneel Lat Pull Down :
1 set = both sides
If you don't have access to a cable machine you can also do a lat pulldown machine OR assisted pullups.
Copenhagen Side Plank:
Level 1 = bodyweight
Level 2= additional weight on top hip
If level 1 is too difficult or causes any pain you can skip to the 1:30 mark of the video to see the regressions to make it easier.
1 set = completing both sides.
Staff Member Notes:
Wide Stance Length Under Load :
If this exercise causes discomfort or pain, or simply makes you feel even more tight after you finish you may not need additional hamstring stretching and you
can skip this exercise.
Hip Flexor/Quad Bridge:
Level 1 = elbows resting on couch, bench or chair.
Level 2 = elbows off, now upper back is resting on couch, bench or chair.
Level 3 = remove couch, bench or chair. Extend arms and use hands to support you on the floor.
Level 4 = use elbows/forearms to support you on the floor.
Some people experience knee pain with these variations. If level 1 knee pain or any other joint pain, use this regression instead-- Click "alternate exercise" to
view.
Optional Pigeon Length Under Load :
Level 1 = lying on your back, figure 4 stretch.
Level 2 = pigeon stretch with extended back leg, heavy on hands, slowly lower chest towards knee.
Level 3 = same position, remove hands from floor and keep hands straight out to your side. Lower yourself slowly until chest reaches your knee, slowly raise
back up.
Level 4 = hands to side, lift out and bring back leg around to reach tall kneeling position. Slowly reverse the movement and lower back to starting position.
Rock Back Breathing:
Reps are counting in breaths
© Copyright 2021 PJF Performance
