The Durability Code Prime Week 1, Day 1 - Lower Body

The Durability Code Prime
Week 1, Day 1 - Lower 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:
-f 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.
-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!
Let's Build!
Exercise Sets Reps Weight Distance Time Rest Notes

Placeholder Nasal Breathing Cardio Warm Up 1 00:05:00 --:-- min
Split Stance Loaded Hip Rotations 1 8 --:-- min
Hip Hinge Ankle Rocker 2 8 --:-- min
Cross Connect Glute Bridge 2 5 --:-- min
Half Kneeling Hip Flexor Stretch 1 8 --:-- min
Half Kneeling Lift Off 2 5 --:-- min
Loaded Lateral Line Stretch 2 8 --:-- min
Placeholder Hip Mobility ER/IR Skips 2 00:02:30 1:00 min
Placeholder Metronome Dot Drill 3 00:00:30 1:00 min
Placeholder Deep Knee Bend Extensive Jumps 3 15 1:00 min
Placeholder Single Leg Full Range Step Downs or Leg Press 3 6 1:00 min
Placeholder Kickstand RDL 3 6 1:00 min
Razor Curl Progressions 3 4 0 sec
Cable Rotation Hip Flexor Drive 3 10 1:00 min
Lateral Ankle Slant Board Cooker 3 10 30 sec
Anti Ankle Collapse Progressions 3 8 30 sec
Hip Flexor Length Under Load 1 00:00:45 --:-- min
Lateral Lunge Length Under Load 1 00:00:45 --:-- min
Optional Pigeon Length Under Load 1 00:00:45 --:-- 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.
Split Stance Loaded Hip Rotations :
Make sure you do the row/rotation with both hands on the right leg forward, then both hands with the left leg forward. That completes 1 set.
For example, if it says 8 reps that means RIGHT LEG forward with band around right thigh-- do 8 reps right hand THEN 8 reps left hand. Then switch the band to
the left leg, put your left leg forward and complete 8 reps left hand then 8 reps right hand.
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.
Loaded Lateral Line Stretch :
If you don't have the band, this stretch is still effective without it.
Metronome Dot Drill:
If you're advanced and pain free you can go straight to level 5 (150 beats per minute)
Level 1 = 110 bpm
Level 2 = 120 bpm
Level 3 = 130 bpm
Level 4 = 140 bpm
Level 5 = 150 bpm
If this is too difficult or causes pain, you can regress back to a 2 leg metronome jump. Click "alternate exercise" to view.
Deep Knee Bend Extensive Jumps:
If this is too difficult or causes pain/discomfort, revert back to the extensive knee dominant plyo progression and begin at level 1. Click "alternate exercise" to
view.
Staff Member Notes:
Single Leg Full Range Step Downs or Leg Press:
If you choose to go straight into the split stance variation, but you struggle to achieve full range of motion you have 2 options: 1) Shorten the depth as I
demonstrated at 7:02 mark in the video. Or 2) you can add a heel wedge or 5 lb plate under the heel, which helps most people achieve a deeper range of
motion.
Instead of strength training at 100% of your max range, we want to go 80-90% of that maximum range and build strength there.
Never FORCE a deeper range of motion. Work with the range you can comfortably achieve, and as you build strength near those natural end ranges you will
probably free up deeper ranges.
For people who struggle with range in the split squats, the leg press with a low foot position as seen in the video is GREAT for training the knee through a larger
range of motion. The leg press also has more loading potential, so if your goal is pure lower body strength, it's a great option.
It's also ok to do 2 sets of the leg press, then 2 sets of the split squat.
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
Lateral Ankle Slant Board Cooker :
The small calf raise is used to pre fatigue the muscles. Once you reach about an 8/10 burn, THEN begin the rotations for the recommended reps.
Hip Flexor Length Under Load:
Level 1 = knee stays on floor, hold onto something for assistance
Level 2 = knee comes off floor (holding in long split squat position), hold onto something for assistance. Find a depth that feels like a stretch but doesn't cause
pain or excessive discomfort
Level 3 = hold in long split squat, begin to oscillate (pulse) up and down just a few inches. We're still holding onto something for assistance.
Level 4 = same position as level 3, small up and down pulse but NO hand assistance.
Level 5 = lightly weighted. Grab a dumbbell or kettlebell and hold it in your hands between your legs (under your hips). Pulse up and down a few inches.
Level 6 = same as level 5, except we use bumper plates or small boxes to stand on in order to get deeper range of motion.
Level 7 = same as level 6, except we add a small turn towards the front leg to stretch the rotational fibers in the back hip flexor.
Regression if these cause pain/discomfort--Click "alternate exercise" to view.

Staff Member Notes:
Lateral Lunge Length Under Load :
Level 1 = feet on floor
Level 2 = non loaded leg elevated on bumper plate or small step 3-6 inches
Level 3 = non loaded leg elevated on box, bench or chair around mid shin to knee height
Level 4 = non loaded leg elevated on box, bench or chair around mid shin to knee height AND the loaded leg elevated on bumper plate or small step 3-6
inches.
If these variations are too difficult or cause pain/excess discomfort, use this regression instead. Click "alternate exercise" to view.
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.
© Copyright 2021 PJF Performance

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The Durability Code Prime

Week 1, Day 1 - Lower Body

Exercise Sets Reps Weight Distance Time Rest Notes

Split Stance Loaded Hip Rotations :

Half Kneeling Hip Flexor Stretch:

1 set = completing recommended reps to both sides.

Loaded Lateral Line Stretch :

Metronome Dot Drill:

Level 1 = 110 bpm

Level 2 = 120 bpm

Level 3 = 130 bpm

Level 4 = 140 bpm

Level 5 = 150 bpm

Deep Knee Bend Extensive Jumps:

1 set = recommended reps on both legs

Lateral Ankle Slant Board Cooker :

Hip Flexor Length Under Load:

Level 1 = knee stays on floor, hold onto something for assistance

Regression if these cause pain/discomfort--Click "alternate exercise" to view.

Level 1 = feet on floor

Optional Pigeon Length Under Load :

Level 1 = lying on your back, figure 4 stretch.

© Copyright 2021 PJF Performance

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