Full Body Protocols (Day 3 & 6)

Phase 2 — 12-Week Multi-Phasial Hardware Reset

Day 3: Full Body — Cardio Dominant (Metabolic & Yielding)

Version 1.0 | June 22, 2026 | Approx. Duration: 60–75 minutes

This protocol prioritizes metabolic conditioning and yielding strength through full-body patterns. Emphasis is placed on lateral stability, rotational control, and nasal-breathing aerobic work to build tissue resilience and work capacity.

Block A: Breathing Reset (3 min)

Purpose: Establish diaphragmatic positioning and anterior core decompression before metabolic demand.

Decline Quadruped on Elbows — 2 × 5 breaths

Block B: Active Warm-Up (5 min)

Purpose: Activate hip mobility, thoracic rotation, and adductor control under dynamic load.

Spiderman Lunge w/ T-Spine Rotation — 2 × 8/side
Copenhagen Adduction Hold - ER Arm Wrist Tip — 2 × 8/side

Block C: CNS Primer (5 min)

Purpose: Lateral power and yielding development. Total volume: 3 sets × 3–5 quality reps.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Neural Base	1–4	Goblet Lateral Squat Shifts	Controlled shifts with upright torso.
Velocity Build	5–8	Flat Ground Lateral Bound to Stick	Stick the landing with control.
Loaded Yielding	9–12	Slanted Lateral Bound and Stick	Land violently onto the downward wedge to strictly enforce pronation and internal rotation yielding.

Block D: A-Block Strength (12 min)

Purpose: Heavy posterior chain yielding under reverse locomotion.

Heavy Reverse Sled Drags — 3 × 6
Focus: Maintain upright posture and controlled eccentric loading through the hips and hamstrings.

Block E: Yielding Accessories (10 min)

Purpose: Unilateral lower body yielding combined with rotational core pulling.

Low Cable Reach Reverse Lunge — 3 × 10/side
Low Oblique Sit 1 Arm Pulldown — 3 × 10/side

Block F: LISS Cardio Finisher (30–45 min)

Purpose: Build aerobic base and work capacity under strict nasal breathing.

Phase	Weeks	Protocol	Parameters	Focus
Base	1–4	Strict Nasal Incline Hike	12–15% incline	Nasal breathing only.
Loaded Aerobic	5–8	Heavy Pack Incline Hike	20–40 lb vest, 12–15% incline	Anterior load engages ventral cavity to counteract wide ISA.
Peak Yielding	9–12	Steep Hill Sprints	Transition to HIIT structure	Violent yielding on downward phase; maintain nasal breathing where possible.

Day 6: Full Body — Strength Integration

Version 1.0 | June 22, 2026 | Approx. Duration: 70 minutes

This full-body day integrates heavy lower body strength with upper body deceleration patterning. Emphasis is placed on controlled eccentric loading, single-leg stability, and anti-lateral flexion under load.

Block A: Breathing Reset (3 min)

Purpose: Establish anterior core control and pelvic positioning with active squeeze.

Hook Lying Tilt with Ball Squeeze — 2 × 5 breaths

Block B: Active Warm-Up (5 min)

Purpose: Activate bear crawl patterning, medial foot drive, and lateral step control.

Quadruped Bear Crawl Hover w/ Medial Foot Push — 2 × 8
Low Box Alternating Lateral Step — 2 × 8/side

Block C: CNS Primer (5 min)

Purpose: Integrate lower body positioning with upper body deceleration. Total volume: 3 sets × 3–5 quality reps.

Phase	Weeks	Exercise Variation	Key Constraint / Execution
Neural Base	1–4	FFE Split Squat Iso-Hold with Fake Throw	Hold the split squat position while executing the fake throw.
Velocity Build	5–8	FFE Reverse Lunge with Slow 4-Second Deceleration Fake Throw	Emphasize controlled 4-second eccentric on the fake throw.
Dynamic Power	9–12	Dynamic FFE Reverse Lunge Fake Throw	Increase speed while maintaining deceleration control.

Block D: A-Block Strength (15 min)

Purpose: Heavy axial loading with protected box squat mechanics.

Heavy Zercher Box Squats — 4 × 4–6
Cue: “Keep elbows tight, pause dead on the box, drive through mid-foot.”

Block E: Yielding Accessories (12 min)

Purpose: Horizontal pressing and pulling under alternating and landmine conditions.

Alternating Dumbbell Floor Press — 3 × 8–12
Meadows Row (Landmine) — 3 × 8–12

Block F: LISS / Active Recovery (30 min)

Purpose: Build single-leg stability, foot pronation, and anti-lateral flexion capacity under sustained load.

Phase	Weeks	Protocol	Parameters	Focus
Base	1–4	Static Offset Hold	5–10 breath cycles per side	Maintain level shoulders and stable base.
Loaded March	5–8	Slow Suitcase March	Lift knees to 90°	Force the planted foot to pronate on every step.
Dynamic Carry	9–12	Dynamic Heavy Suitcase Carry	Walk for distance	Keep shoulders level; do not allow side-bending toward the weight.