Week 4 - Dose of Proactive Resilience Training - SOPs 4

Warm Up:

5 min @ comfortable pace on machine

5 min active mobilization of target muscles for today's workout

A) Cardio

Run

• Run 20 min

• RPE @ 7/10

• Walk as needed

• Record how far you travelled

• Record your strain level using scale 1-10

B1) Goblet Squat

5 sets x 10 reps

• Sets 1&2 @ building weight

• Sets 3-5 @ same weight as 20RM from SOPs1

• Tempo: 4-0-X-1

• Move directly into B2

B2) Kettlebell Pullover

5 sets x 10 reps

• Sets 1&2 @ same weight as B1

• Sets 3-5 @ same weight as B1

• Ensure proper form, stopping if you note form failing

• Rest 2-3 minutes between sets

C1) Hollow Body Hold

3 rounds

10 second hold

50 second rest

Move into C2

C2) Superman

3 rounds

10 second hold

50 second rest

Move back into C1

D) Russian Step-Up

3 sets x 8 reps per leg

@ moderate height box that allows you to keep proper form

Cooldown:

10 minutes of mobility work

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