The Durability Code Restore

Week 1, 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:
-For week 1 we are trying to GRADUALLY ease into program. If you haven't been very active leading up to this program, it's completely ok to start with only 1
set on each exercise. 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.
-The extensive locomotion series and the metronome 2 leg plyo progressions are GREAT for very gradually building spring tolerance in the tendons + impact
durability, however, if you are currently injured and cannot handle the light impact you can skip those drills.
-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 Lower Body Intro/Overview 1 00:02:00 --:-- min
Placeholder Nasal Breathing Cardio Warm Up 1 00:05:00 --:-- min
90/90 Supine Hip Lift 1 5 --:-- min
Supine Alternating Cross Connect 2 5 --:-- min
Half Kneeling Hip Flexor Stretch 1 8 --:-- min
Alternate: Hip Flexor w/ Rotation/Breathing () 1 --:-- min
Band Distracted IR/ER 2 8 --:-- min
Placeholder Extensive Locomotive Skips 2 00:01:00 45 sec
Placeholder Backwards Extensive Locomotive Skips 2 00:01:00 45 sec
Placeholder Extensive Locomotion Cariocas 2 00:01:00 45 sec
Placeholder 2 Leg Metronome Plyo Progressions 3 00:00:35 1:00 min
Slant Board Isometric Progressions 3 00:00:45 0 sec
1/2 Kneel Rotational Row 3 15 30 sec
Push Up Plus 3 8 --:-- min
Foam Roller Co-Contraction Progressions 3 00:00:20 30 sec
Copenhagen Assisted Lift Off 2 8 --:-- min
Cable Rotation Hip Flexor Drive 2 15 30 sec
 Optional Hip Flexor w/ Rotation/Breathing 1 --:-- min Perform each side
Optional Pigeon Length Under Load 3 00:00:45 --:-- min
Recovery Optional Adductor Stretch Progressions 3 00:00:45 --:-- min
Optional Downward Frog 1 8 --:-- min
Lying Posture Reach 2 00:00:20 --:-- 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.

90/90 Supine Hip Lift:

Reps are counted by breaths.

For example, if it says 5 reps that means 5 breaths (inhale through the nose, long exhale out of the mouth).

Supine Alternating Cross Connect:

reps = breaths (inhale through the nose, long exhale out the mouth).

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.

Band Distracted IR/ER:

1 rep = turning to each side

Then complete recommended reps on both legs (make sure you switch the band to the other leg) to complete the set.

Extensive Locomotive Skips:

As always, if this exercise cause pain, skip it and move on to the next exercise.

Level 1 = foot cycles over ANKLE level (low)

Level 2 = foot cycles over MID SHIN level (medium)

Level 3 = foot cycles at KNEE level (High)

Level 4 = weighted vest or medicine ball + KNEE level cycle (High)

Staff Member Notes:
Backwards Extensive Locomotive Skips :

Level 1 = backwards skips foot coming over ANKLE

Level 2 = backwards skips foot coming over MID SHIN
Level 3 = backwards skips foot coming over KNEE
Level 4 = WEIGHTED vest or dumbbells + backwards skips foot coming over KNEE

Extensive Locomotion Cariocas:

As always, if this exercise cause pain, skip it and move on to the next exercise.

Level 1 = foot cycles over ANKLE level (low)

Level 2 = foot cycles over MID SHIN level (medium)

Level 3 = foot cycles over KNEE level (High)

Level 4 = weighted vest or medicine ball + KNEE level cycle (High)

Slant Board Isometric Progressions:

If the slant board iso is too difficult or causes pain, click "alternative exercise" to use the 60 degree iso hold as a regression. The same reps and sets apply to
the regression.

Push Up Plus:

1 set = completion of recommended reps on the pushup AND THEN on the scapular pushup. For example, if it says 10 reps, that means 10 pushups then
straight into 10 scapular pushups.

If this exercise is too difficult on your feet, you can do pushups watch this video to learn regressions to the regular pushup. Click "alternate exercise" to view.

Copenhagen Assisted Lift Off:

Level 1= isometric hold for 20 seconds. Once you can do 20 seconds pain free, then move to level 2.

Level 2 = up and down (bodyweight only). If you need more of a challenge, you may begin adding weight.

Level 3 = with additional weight.

1 set = recommended reps on both sides. Reps apply to level 2 and 3. Level 1 is simply a hold for 20 seconds.
Staff Member Notes:
Cable Rotation Hip Flexor Drive:

If this variation is too advanced or you don't have the balance/stability to do this option, click "alternate exercise" to view the easier variation.

Remember, either variation could be done with just a band if you don't have the cable machine.

1 set = recommended reps on both legs

Optional Hip Flexor w/ Rotation/Breathing:

reps is measured by breaths

1 set = completion of recommended reps to both sides

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.

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