ABSTRACT
The resilience phase (R3) is described. Deadlift progressions are discussed, with modifications and coaching points. Squat variations are considered, and a selection of lunge actions described. Bridge movements, chopping, pulling, rowing, and overhead pressing actions are described in detail with photographs and clear bullet points used to focus on important details. Quadruped training is discussed, and Olympic weightlifting drills described. Activities of daily living (ADL) are discussed. Trunk performance tests are examined, and advanced core training exercises considered. Leg raise variations are described and sit-up exercises appraised. Gym ball exercises are evaluated and jumping actions taught. Functional carrying is considered with loaded, straight arm, shoulder, and overhead actions detailed. Plyometric training is considered. Advanced strength and conditioning (S&C) techniques are reviewed, and high intensity functional training considered.
