Dark Wolf Mission Log

  Warmup General Cardiovascular Activation  (5 minutes) Light Jog or Fast Walk:  Gradually increase your pace over 5 minutes to ease your body into the workout, raising your heart rate and warming up your muscles. Dynamic Stretching and Mobility  (5 minutes) Leg Swings:  Hold onto a stable object, swing each leg forward and back in a controlled manner. Perform 10 swings on each leg. Hip Circles:  Place hands on your hips and rotate them in a circular motion, 10 rotations in each direction, to mobilize the hip joints. Walking Lunges with a Twist:  Step forward into a lunge and twist your torso over the front leg. Alternate legs for 8 reps each side. Ankle Rolls:  Rotate each ankle in small circles, 10 times clockwise and 10 times counterclockwise on each foot, to warm up the ankles. Activation Exercises  (5 minutes) High Knees (Marching or Light Running):  30 seconds to engage hip flexors and warm up the lower body. Butt Kicks:  30 s...

Calm and Clarity - Deload Week 1. Grounding Pranayama (5 minutes) Practice Alternate Nostril Breathing to balance and center. 2. Gentle Flow (10 minutes) Cat-Cow (2 minutes) Child’s Pose with side stretch (1 minute per side) Low Lunge (2 minutes per side) 3. Yin-Inspired Holds (10 minutes) Butterfly Pose (3 minutes) Pigeon Pose (3 minutes per side) 4. Standing Meditation in Mountain Pose (5 minutes) Eyes closed, grounding through the feet, focusing on breath. 5. Savasana (5-10 minutes) Relax in Savasana with an emphasis on releasing tension.

Rest Day You can either make this an active recovery day or a full rest day. Sometimes I choose to walk more than usual on days like today, or even get on an airbike and do some light work. Base this rest day on how your body is feeling and how your head is handling the workouts. Don't be afraid to take a day completely off. Highly recommended regardless of whatever you choose during the day to do some stretching to alleviate any continued muscle soreness as you prep for Day 5

 Strength and Resilience - Deload Week 1. Breath of Fire (3 minutes) Fast inhales and exhales through the nose, focusing on abdominal engagement. 2. Dynamic Warm-Up Flow (10 minutes) Downward Dog to Plank (1 minute) Chair Pose with arm extension (1 minute) Chaturanga Push-Ups (10 reps, slow and controlled) 3. Power Poses (15 minutes) Chair Pose with arms overhead (hold 1 minute) Plank Pose (hold 1 minute) Side Plank (30 seconds per side) 4. Core and Lower Body Activation (10 minutes) Bridge Pose (5 rounds, hold 30 seconds each with rest) Crow Pose (practice balance, aim for 30 seconds) 5. Cooldown Stretching (5 minutes) Supine Twist Seated Forward Fold

Warmup General Warmup (2 minutes) Jump Rope or Light Jog: 2 minutes to increase your heart rate and warm up your body. Dynamic Upper Body Activation (3 minutes) Arm Circles: 20 seconds forward, 20 seconds backward to mobilize shoulders. Scapular Push-Ups: 10 reps to activate the muscles around your shoulder blades. Inchworms: 5 reps to engage the core, shoulders, and chest. Specific Movement Prep (2 rounds, 1 minute per round) Modified Push-Ups: 5-8 reps to warm up chest and triceps. If needed, start on your knees for a lower-intensity variation. Triceps Dips on a Bench or Step: 10 reps at a controlled pace to activate triceps and shoulders. Band Pull-Aparts: 10 reps to engage upper back and shoulders (if bands are available). Strength and Accessory Work Part 1 - GC A  Max Dips x 1 Min  Rest 90 seconds  Max Push-ups x 1 Min  Rest 90 seconds  3 Rounds  B  5 Pull-ups  10 Burpees  3 Rounds  Dips can be done at dip station or using...

Foundation and Focus - Deload Week 1. Centering Breathwork (5 minutes) Start with deep belly breathing. Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4. 2. Sun Salutation Flow (10 minutes) Complete five rounds of Sun Salutation A, moving mindfully with each breath. 3. Warrior Series (15 minutes) Warrior I (2 minutes per side) Warrior II (2 minutes per side) Warrior III (1 minute per side) 4. Balance and Core Stability (5 minutes) Boat Pose (3 rounds of 30 seconds with rest between rounds) Tree Pose (1 minute per side) 5. Seated Meditation (5 minutes) Practice simple breath awareness or mantra repetition to calm the mind.

Rest Day I want this to be a full rest day for you. 

Warmup General Cardiovascular Activation  (5 minutes) Light Jog or Fast Walk:  Gradually increase your pace over 5 minutes to ease your body into the workout, raising your heart rate and warming up your muscles. Dynamic Stretching and Mobility  (5 minutes) Leg Swings:  Hold onto a stable object, swing each leg forward and back in a controlled manner. Perform 10 swings on each leg. Hip Circles:  Place hands on your hips and rotate them in a circular motion, 10 rotations in each direction, to mobilize the hip joints. Walking Lunges with a Twist:  Step forward into a lunge and twist your torso over the front leg. Alternate legs for 8 reps each side. Ankle Rolls:  Rotate each ankle in small circles, 10 times clockwise and 10 times counterclockwise on each foot, to warm up the ankles. Activation Exercises  (5 minutes) High Knees (Marching or Light Running):  30 seconds to engage hip flexors and warm up the lower body. Butt Kicks:  30 seconds ...

Warmup 5 mins light cardio with short bursts (Bike or Jump Rope) Dynamic Drills: High Knees – 30 seconds Butt Kicks – 30 seconds Arm Circles – 30 seconds each way Activation:  Banded Squat Jumps – 2 sets of 5 reps Strength and Accessory Work Part 1 (Main Lift #1) - Power Cleans 5 Sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Push Press 5 sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8 Box Jumps, increasing height each set Rest 30 seconds 8 Dumbbell High Pull, RPE 7 Rest 1:00 Part 4 (Finisher) 3 sets 5/s Silat Burpees, 1 push up each burpee Rest 30 seconds 50m/e Dumbbell Staggered Farmer’s Carry (one arm in press position, one arm in farmer’s carry position).  Rest 1:00 Cooldown Stretching: Hip Flexor Stretch – 1 minute each side Upper Back Stretch (reach arms forward) – 1-2 minutes Foam Rolling:  Quads, upper back, and lats – 2 mins each

Rest Day You can either make this an active recovery day or a full rest day. Sometimes I choose to walk more than usual on days like today, or even get on an airbike and do some light work. Base this rest day on how your body is feeling and how your head is handling the workouts. Don't be afraid to take a day completely off. Highly recommended regardless of whatever you choose during the day to do some stretching to alleviate any continued muscle soreness as you prep for Day 5

  Warmup 5 mins cardio (Row or Light Bike) Dynamic Warm-up: Arm Swings – 30 seconds each direction High Knees – 1 minute Walking Lunges – 1 set of 10 reps each side Activation: Banded Face Pulls – 2 sets of 10 reps Strength and Accessory Work Part 1 (Main Lift #1) - Deadlift 5 Sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Bench Press 5 sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8/s Elevated DB Split Squat @ 20X1 Rest 30 seconds 6-8 Chin Ups @ 20X1 Rest 1:00 Part 4 (Finisher) 3 sets 8-12 Tricep Pushdowns @ 20X1 Rest 30 seconds 20 Russian Twists with Medicine Ball Rest 1:00 Cooldown Stretching: Calf Stretch – 1 minute each side Chest Stretch (doorway or wall) – 1 minute each side Foam Rolling:  Upper back, glutes, and hamstrings – 2 mins each

  Warmup General Warmup (2 minutes) Jump Rope or High Knees: 2 minutes to get your heart rate up and blood flowing. Dynamic Mobility Series (3 minutes) Arm Circles: 20 seconds forward, 20 seconds backward. Leg Swings: 10 per leg (front-to-back), then 10 per leg (side-to-side) to loosen up the hips. Hip Openers: 10 per side, lifting your knee up and out in a circular motion. Movement Prep Circuit (2 rounds, 1 minute per round) Push-Up to Downward Dog: 5 reps, to warm up shoulders, chest, and back. Air Squats: 10 reps, to activate glutes, quads, and hamstrings. Bodyweight Good Mornings: 10 reps, for hamstrings and lower back activation. Plyometric Prep (1 minute) Low-Intensity Burpees: 5-8 reps at a slow and controlled pace to practice form and warm up for burpees in the workout. Strength and Accessory Work Part 1 - GC Burpees x 30 sec Dips x 30 sec Burpees x 30 sec Squats x 30 sec Burpees x 30 sec Back Extensions x 30 sec Rest 1 Min x 5 rounds Cooldown Full-Body Stretchi...

  Warmup 2 mins cardio (Bike or Jump Rope) Dynamic stretches: Leg Swings (front-to-back, side-to-side) – 10 each leg Bodyweight Squats – 2 sets of 10 reps Hip Circles – 30 seconds each side Activation:   Glute Bridges – 2 sets of 10 reps Strength and Accessory Work Part 1 (Main Lift #1) - Back Squat 5 Sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Weighted Pull Up 5 sets x 3 reps at RPE 9. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8-12 Overhead Dumbbell Press @ 20X1 Rest 30 seconds 8/s Single Leg RDL @ 20X1 Rest 1:00 Part 4 (Finisher) 3 sets 8-12 Barbell Curls @ 20X1 Rest 30 seconds 10 Hanging Knees-to-Elbows (strict) Rest 1:00 Cooldown Stretching: Hamstring Stretch – 1 minute each side Quad Stretch – 1 minute each side Hip Flexor Stretch – 1 minute each side Foam Rolling:   Hamstrings, glutes, quads – 2 mins each

  Rest Day I want this to be a full rest day for you. 

  Warmup General Cardiovascular Activation  (5 minutes) Light Jog or Fast Walk:  Gradually increase your pace over 5 minutes to ease your body into the workout, raising your heart rate and warming up your muscles. Dynamic Stretching and Mobility  (5 minutes) Leg Swings:  Hold onto a stable object, swing each leg forward and back in a controlled manner. Perform 10 swings on each leg. Hip Circles:  Place hands on your hips and rotate them in a circular motion, 10 rotations in each direction, to mobilize the hip joints. Walking Lunges with a Twist:  Step forward into a lunge and twist your torso over the front leg. Alternate legs for 8 reps each side. Ankle Rolls:  Rotate each ankle in small circles, 10 times clockwise and 10 times counterclockwise on each foot, to warm up the ankles. Activation Exercises  (5 minutes) High Knees (Marching or Light Running):  30 seconds to engage hip flexors and warm up the lower body. Butt Kicks:  30 s...

  Warmup 5 mins light cardio with short bursts (Bike or Jump Rope) Dynamic Drills: High Knees – 30 seconds Butt Kicks – 30 seconds Arm Circles – 30 seconds each way Activation:  Banded Squat Jumps – 2 sets of 5 reps Strength and Accessory Work Part 1 (Main Lift #1) - Power Cleans 5 Sets x 5 reps at RPE 8. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Push Press 5 sets x 5 reps at RPE 8. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8 Box Jumps, increasing height each set Rest 30 seconds 8 Dumbbell High Pull, RPE 7 Rest 1:00 Part 4 (Finisher) 3 sets 5/s Silat Burpees, 1 push up each burpee Rest 30 seconds 50m/e Dumbbell Staggered Farmer’s Carry (one arm in press position, one arm in farmer’s carry position).  Rest 1:00 Cooldown Stretching: Hip Flexor Stretch – 1 minute each side Upper Back Stretch (reach arms forward) – 1-2 minutes Foam Rolling:  Quads, upper back, and lats – 2 mins each

  Rest Day You can either make this an active recovery day or a full rest day. Sometimes I choose to walk more than usual on days like today, or even get on an airbike and do some light work. Base this rest day on how your body is feeling and how your head is handling the workouts. Don't be afraid to take a day completely off. Highly recommended regardless of whatever you choose during the day to do some stretching to alleviate any continued muscle soreness as you prep for Day 5

  Warmup 5 mins cardio (Row or Light Bike) Dynamic Warm-up: Arm Swings – 30 seconds each direction High Knees – 1 minute Walking Lunges – 1 set of 10 reps each side Activation: Banded Face Pulls – 2 sets of 10 reps Strength and Accessory Work Part 1 (Main Lift #1) - Deadlift 5 Sets x 5 reps at RPE 8. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Bench Press 5 sets x 5 reps at RPE 8. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8/s Elevated DB Split Squat @ 20X1 Rest 30 seconds 6-8 Chin Ups @ 20X1 Rest 1:00 Part 4 (Finisher) 3 sets 8-12 Tricep Pushdowns @ 20X1 Rest 30 seconds 20 Russian Twists with Medicine Ball Rest 1:00 Cooldown Stretching: Calf Stretch – 1 minute each side Chest Stretch (doorway or wall) – 1 minute each side Foam Rolling:  Upper back, glutes, and hamstrings – 2 mins each

  Warmup Dynamic Stretching Series (1-2 minutes) Arm Circles: 20 seconds forward, 20 seconds backward. Leg Swings: 10 per leg, both front-to-back and side-to-side. Cardio Activation (2-3 minutes) Jump Rope or Light Jog: 2 minutes at an easy pace to get your heart rate up. Bodyweight Prep Circuit (2 rounds, 1 minute per move, at moderate intensity) Inchworm Walkouts with Push-Up: 6 reps to warm up shoulders, chest, and core. Air Squats: 10 reps to activate lower body muscles. Shoulder Taps: 10 taps per side to engage the core and shoulders. Plyometric Prep (1 minute) Lateral Bounds: 10 reps per side, focusing on explosive lateral movements. Power Skips: 30 seconds, alternating legs for an explosive push-off. Strength and Accessory Work Part 1 - GC 10 Pull-ups 10 burpees 10 squat jumps 10 Plyometric push-ups ....9/8/7/6/5/3/3/2/1 For Time Cooldown Full-Body Stretching Series (1-2 minutes per stretch) Child’s Pose: 1 minute to stretch shoulders, chest, and lower back. Hip Flexor Str...

  Warmup 2 mins cardio (Bike or Jump Rope) Dynamic stretches: Leg Swings (front-to-back, side-to-side) – 10 each leg Bodyweight Squats – 2 sets of 10 reps Hip Circles – 30 seconds each side Activation:   Glute Bridges – 2 sets of 10 reps Strength and Accessory Work Part 1 (Main Lift #1) - Back Squat 5 Sets x 5 reps at RPE 8. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Weighted Pull Up 5 sets x 5 reps at RPE 8. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8-12 Overhead Dumbbell Press @ 20X1 Rest 30 seconds 8/s Single Leg RDL @ 20X1 Rest 1:00 Part 4 (Finisher) 3 sets 8-12 Barbell Curls @ 20X1 Rest 30 seconds 10 Hanging Knees-to-Elbows (strict) Rest 1:00 Cooldown Stretching: Hamstring Stretch – 1 minute each side Quad Stretch – 1 minute each side Hip Flexor Stretch – 1 minute each side Foam Rolling:   Hamstrings, glutes, quads – 2 mins each

Rest Day I want this to be a full rest day for you. 

Warmup General Cardiovascular Activation (5 minutes) Light Jog or Fast Walk: Gradually increase your pace over 5 minutes to ease your body into the workout, raising your heart rate and warming up your muscles. Dynamic Stretching and Mobility (5 minutes) Leg Swings: Hold onto a stable object, swing each leg forward and back in a controlled manner. Perform 10 swings on each leg. Hip Circles: Place hands on your hips and rotate them in a circular motion, 10 rotations in each direction, to mobilize the hip joints. Walking Lunges with a Twist: Step forward into a lunge and twist your torso over the front leg. Alternate legs for 8 reps each side. Ankle Rolls: Rotate each ankle in small circles, 10 times clockwise and 10 times counterclockwise on each foot, to warm up the ankles. Activation Exercises (5 minutes) High Knees (Marching or Light Running): 30 seconds to engage hip flexors and warm up the lower body. Butt Kicks: 30 seconds to activate the hamstrings. Calf Raises: 2 sets ...

Warmup 5 mins light cardio with short bursts (Bike or Jump Rope) Dynamic Drills: High Knees – 30 seconds Butt Kicks – 30 seconds Arm Circles – 30 seconds each way Activation: Banded Squat Jumps – 2 sets of 5 reps Strength and Accessory Work Part 1 (Main Lift #1) - Power Cleans 5 Sets x 5 reps at RPE 7. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Push Press 5 sets x 5 reps at RPE 7. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8 Box Jumps, increasing height each set Rest 30 seconds 8 Dumbbell High Pull, RPE 7 Rest 1:00 Part 4 (Finisher) 3 sets 5/s Silat Burpees, 1 push up each burpee Rest 30 seconds 50m/e Dumbbell Staggered Farmer’s Carry (one arm in press position, one arm in farmer’s carry position).  Rest 1:00 Cooldown Stretching: Hip Flexor Stretch – 1 minute each side Upper Back Stretch (reach arms forward) – 1-2 minutes Foam Rolling: Quads, upper back, and lats – 2 mins each

Rest Day You can either make this an active recovery day or a full rest day. Sometimes I choose to walk more than usual on days like today, or even get on an airbike and do some light work. Base this rest day on how your body is feeling and how your head is handling the workouts. Don't be afraid to take a day completely off. Highly recommended regardless of whatever you choose during the day to do some stretching to alleviate any continued muscle soreness as you prep for Day 5

Warmup 5 mins cardio (Row or Light Bike) Dynamic Warm-up: Arm Swings – 30 seconds each direction High Knees – 1 minute Walking Lunges – 1 set of 10 reps each side Activation: Banded Face Pulls – 2 sets of 10 reps Strength and Accessory Work Part 1 (Main Lift #1) - Deadlift 5 Sets x 5 reps at RPE 7. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Bench Press 5 sets x 5 reps at RPE 7. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8/s Elevated DB Split Squat @ 20X1 Rest 30 seconds 6-8 Chin Ups @ 20X1 Rest 1:00 Part 4 (Finisher) 3 sets 8-12 Tricep Pushdowns @ 20X1 Rest 30 seconds 20 Russian Twists with Medicine Ball Rest 1:00 Cooldown Stretching: Calf Stretch – 1 minute each side Chest Stretch (doorway or wall) – 1 minute each side Foam Rolling: Upper back, glutes, and hamstrings – 2 mins each

Warmup 5 mins cardio (Row or Light Jog) Mobility: Arm Circles – 30 seconds each direction Lunges with a Twist – 1 set of 10 reps each side Cat-Cow Stretches – 10 reps Strength and Accessory Work Part 1 - GC - Death By Burpees 2 Sets - RPE 7/8 3:00 burpees 3:00 rest 2:00 burpees 2:00 rest 1:00 burpees 1:00 rest Really focus on RPE here. It's easy to get ahead of yourself and go all-out. That's not the intent here. Burpees challenge balance, focus, hand-eye coordination, etc, and it's easy to get lightheaded quickly while dealing with concussion symptoms. This is more about quality of movement and gradually progressing into performing at higher cadences over time. Don't be a practice hero, save it for the game. Scaling Option - Burpees can be tough for those that have battled concussions due to the higher impact nature of the movement. I think it's important to challenge this movement over time as it promotes better balance and better control of those symptoms. Howeve...

Warmup 2 mins cardio (Bike or Jump Rope) Dynamic stretches: Leg Swings (front-to-back, side-to-side) – 10 each leg Bodyweight Squats – 2 sets of 10 reps Hip Circles – 30 seconds each side Activation:   Glute Bridges – 2 sets of 10 reps Strength and Accessory Work Part 1 (Main Lift #1) - Back Squat 5 Sets x 5 reps at RPE 7. 20X1 Rest 2:00 Part 2 (Main Lift #2) - Weighted Pull Up 5 sets x 5 reps at RPE 7. 20X1 Rest 2:00 Part 3 (Accessory Work) - In accessory, pick a weight that will challenge you within the rep range identified. 3 sets 8-12 Overhead Dumbbell Press @ 20X1 Rest 30 seconds 8/s Single Leg RDL @ 20X1 Rest 1:00 Part 4 (Finisher) 3 sets 8-12 Barbell Curls @ 20X1 Rest 30 seconds 10 Hanging Knees-to-Elbows (strict) Rest 1:00 Cooldown Stretching: Hamstring Stretch – 1 minute each side Quad Stretch – 1 minute each side Hip Flexor Stretch – 1 minute each side Foam Rolling:   Hamstrings, glutes, quads – 2 mins each

DAMASCUS -   a type of steel known for its distinctive patterns of banding and mottling, reminiscent of flowing water. Historically, Damascus steel was used in crafting swords and knives that were celebrated for their strength, durability, and sharpness. The forging process combines different metals, creating a material both robust and resilient. Symbolically, Damascus steel represents strength, flexibility, and the beauty that can emerge from blending different elements. Objective: Damascus is my first dedicated attempt to merge performance gains with protective longevity practices, aimed at those who want to excel without compromising well-being. This program is particularly mindful of individuals recovering from concussions or dealing with prolonged concussion symptoms, focusing on enhancing core stability, balance, and movement control while minimizing excessive strain or impact. Structure: The program is divided into three four-week phases: Foundation Phase (Weeks 1-4): Estab...