Injury Recovery 1 (Nathan Brooks) Science Behind the Plan: This specialized program focuses on rebuilding tissue integrity, neuromuscular coordination, and movement confidence through progressive rehabilitation protocols. The program implements specific restorative exercises targeting areas of dysfunction—key components for successful injury recovery. Progressive overload occurs through carefully increasing load and complexity rather than simply adding volume.
6-Week Program: Week 1-2: Recovery Foundation
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Day 1: srcbo (shoulder, arm, chest, back, core) - Upper body recovery
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8 reps × 3 sets per exercise with controlled pain-free movement
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Day 2: losbr (leg, core, shoulder, back, arm) - Lower body recovery
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8 reps × 3 sets per exercise with stability emphasis
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Day 3: bcors (back, chest, core, arm, shoulder) - Compensatory patterns
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Recovery Development
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Day 1: srcbo (shoulder, arm, chest, back, core) - Upper body recovery
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6 reps × 4 sets per exercise with progressive loading
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Day 2: losbr (leg, core, shoulder, back, arm) - Lower body recovery
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6 reps × 4 sets per exercise with increased range of motion
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Day 3: bcors (back, chest, core, arm, shoulder) - Compensatory patterns
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Recovery Mastery
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Day 1: srcbo (shoulder, arm, chest, back, core) - Upper body recovery
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5 reps × 5 sets per exercise with functional movement integration
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Day 2: losbro (leg, core, shoulder, back, arm, core) - Lower body recovery
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5 reps × 5 sets per exercise with return-to-function protocols
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Day 3: bcors (back, chest, core, arm, shoulder) - Compensatory patterns
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6 reps × 5 sets per exercise
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Total volume per week: =625 reps