• Downloadable Excel training program
• 4 gym sessions per week
• 2 running sessions per week
• Strength, mobility, and conditioning focus
• Built-in progression guidance
• Performance tracking sheets included
• Mobile-friendly via Google Sheets
• 5-minute program walkthrough video included

After purchase, download the Excel file and save your own copy. Access the program through Google Sheets on your phone, tablet, or computer and record your results as you complete each session.

Before starting, watch the included walkthrough video and read through the program notes. These will explain how the program is structured, provide exercise guidance, and outline progression recommendations.

Complete the sessions as written, track your results, and use the progress tracker pages to monitor your development over time.

The Resilience Program combines strength training, mobility work, uniquely challenging exercises, and structured progression to help you move better, feel stronger, and build a body that is prepared for real life.

The program uses a combination of gym-based training and conditioning to expose you to a wide variety of movement patterns while developing strength through full ranges of motion. Cardio recommendations are also included to improve fitness, recovery, and long-term health.

Ideal for people who want to reduce stiffness, improve movement quality, build strength, and develop long-term physical resilience.