Phase 3 Day 4

Aerobic conditioning, mobility & muscle activation

Phase 3 Day 4

Aerobic conditioning, mobility & muscle activation
Phase 3, weeks 17 – 24, Continue to build strength, muscle and bone

You’ve spent the last 4 months building up your capacity to take on loaded movements. This is a fantastic place to be as we can continue to build muscle and bone while relying on all the work we have previously completed. You’ll notice how a majority of the exercises in this phase require the use of external weights (dumbbells, kettlebells, resistance bands, etc.) as you progress in your ability to engage your body. As before, begin conservatively & prioritize the quality of each rep.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 6: use an RPE of 8 for exercises where external weights are used.

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Warm Up - Complete in descending order & repeat a 2nd time if needed

Diaphragmatic Breathing - Aerobic Training

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Foam Roll Series

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Workout

Plan a 20 - 30 minute continuous walk OR incorporate 3, 10 minute walks throughout the day. You may consider wearing your weighted vest during these walks

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

Freeze Drops

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Bodyweight
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Weeks 1 - 4: 3 Sets of 10 repetitions

Hanging Drops

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Bodyweight
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Weeks 5 - 8: 3 Sets of 6 - 8  repetitions

Walk

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Cool Down

Adductor & Thoracic stretch

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Hip & Thoracic Mobility

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Prone Scapular Pinch

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Hip Mobility’s & Balance

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