Week 5 - Dose of Proactive Resilience Training - SOPs 5

Warm Up:

5 min @ comfortable pace on machine

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

A) Front Elbow Plank

5 rounds

10 seconds work

30 seconds rest

B) Dumbbell Romanian Deadlift

3 sets x 10 reps

• building in weight per set

• Tempo: 3-1-C-1

• Tip: Allow slight bend in knee, don't allow back to arch excessively, keep DB close to legs on eccentric lowering portion of movement

• Scale: If hamstrings are too tight to allow you full ROM, scale by using a box or bench and lower DBs down to touch of scaled target.

C) Side Lying Leg Hold

5 rounds

20 sec hold with left leg

20 sec hold with right leg

20 sec full rest

Then Repeat

D) Russian Kettlebell Swing

5 sets x 10

• building in weight per set

• Tip: Keep back from rounding while bringing KB down and back between legs. Activate legs & glutes to drive hips forward and swing KB upward to eye level

E) Burpees

5 rounds

20 seconds burpees

40 sec rest

• Record total amount of reps completed

Cooldown:

10 minutes of mobility work

Disclaimer: By participating in this activity/using this facility, I acknowledge and agree that Resilience Through Fitness Inc. is not responsible for any personal injury, illness, or property damage that may occur as a result of my participation or use. I understand that there are inherent risks associated with this activity and I voluntarily assume all such risks. I further agree to release Resilience Through Fitness inc. from any and all claims, demands, and causes of action arising out of or related to my participation or use

Train with RTF