Old Man Grease

Joint Armor Program

By Wild Hunt Conditioning

Introduction:
This is a basic prehab program designed to protect joints, decrease injury risk,
rebuild old injuries and increase both strength and mobility in the long term. It
is suitable for the common person and the elite athlete alike. Additionally, this
six week program can and SHOULD be repeated multiple times for best results.

If you are dealing with a serious or acute injury, consult your doctor or
physical therapist before beginning this, or any, program.

-
Wild Hunt Info:
-Website: https://wildhuntconditioning.myshopify.com/

-THUG LIFE: The 500 Mile Ultramarathon Story:

https://youtu.be/NmOgcSEIcQU?si=YrG7bAE7Za-UmpBT

-NOMAD Functional Running Program:

https://wildhuntconditioning.myshopify.com/products/nomad-functional-ru
nning-program

-Hook-ups on GEAR and SUPPLEMENTS I use:

•Vivo Barefoot (use code: WILDHUNT10 to get my discount):

http://www.awin1.com/cread.php?awinmid=7789&awinaffid=1455996

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•Skratch Labs Hydration (use code: WILDHUNT20 to get my discount):

https://www.skratchlabs.com

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-Wild Hunt History Library:

https://wildhuntconditioning.myshopify.com/pages/history
-My Book: ‘A History of Physical Fitness’:
https://www.amazon.com/History-Physical-Fitness-James-Pieratt/dp/B0C1J2M
JWR

-The Functional Strength Oracle. Consult her here:

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FREE Wild Hunt Training Library:

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rary

Tips:
-Each session of this program can be conducted at home in 10 to 15 minutes, or as
a warm-up or cool-down for your main workout at the gym.
-All of the exercises contained within this program can be conducted with
dumbbells and resistance bands. If necessary it can be easily adapted for use with
only dumbbells OR only a band, but it is recommended to use both.
-If you do not recognize an exercise, don’t feel discouraged or overwhelmed. All
of the techniques included within this program can be found on YouTube or any
internet search engine, complete with instructional and demonstrations.
-Start light and focus on achieving full range of motion before adding or
increasing resistance. If you can’t complete a movement through the full range of
motion without weight, adding more load won’t help.
-If you find an exercise difficult to complete, do NOT worry. Simply continue to
work on improving your skill and range of movement in that movement, and you
will progress over time.
-Stay within your zone of comfortable movement, albeit near the edge. Do not
force yourself beyond this point. In time it will open up on its own.
-Mild tightness and discomfort is normal, however if you feel any ACUTE pain
(above 3/10 on the pain scale) stop immediately and reassess.

Week 1-
Day 1:
-Shiko: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable,
add a two second pause at the top of each rep.
-Glute Bridge: 2 sets to failure.
-Bird Dog: 2 sets to failure/per side.

Day 2:
-Banded March: 3 sets of 1 minute. Begin with a light band and progress to heavier
bands.
-Dumbbell Single Leg Romanian Deadlift: 3 sets of 6. Start light and focus on
hinging at the waist (rather than reach with your hand).
-Russian Twist: 3 sets of 20. Use a dumbbell, start light and progress.
Day 3:
-Seated Dumbbell External Rotation: 3 sets of 8. Start light and slowly seek to
expand range of motion.
-Pause Banded Upright Row: 3 sets of 12. Pause for two seconds at the top of each
rep. Start with a light band and slowly proceed to thicker bands.
-Dumbbell Crucifix Hold: 2 sets to failure.

Day 4:
-Wall Sit: 2 sets to failure.
-Sprinter’s Squat: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable
conducting the exercise through the full range of motion with bodyweight, add
light dumbbells and slowly increase weight.
-Banded Ankle V: 3 sets of 15. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Day 5:
-Fingertip Plank: two sets to failure. Conduct a plank using the pads of your
fingers rather than the palms. Start on your knees if necessary.
-360 Club Swings: two sets of 60 seconds clockwise, two sets of 60 seconds
counterclockwise.
-Banded Neck Rotations: 3 sets of 20. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Week 2-
Day 1:
-Shiko: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable,
add a two second pause at the top of each rep.
-Glute Bridge: 2 sets to failure.
-Bird Dog: 2 sets to failure/per side.

Day 2:
-Banded March: 3 sets of 1 minute. Begin with a light band and progress to heavier
bands.
-Dumbbell Single Leg Romanian Deadlift: 3 sets of 6. Start light and focus on
hinging at the waist (rather than reach with your hand).
-Russian Twist: 3 sets of 20. Use a dumbbell, start light and progress.

Day 3:
-Seated Dumbbell External Rotation: 3 sets of 8. Start light and slowly seek to
expand range of motion.
-Pause Banded Upright Row: 3 sets of 12. Pause for two seconds at the top of each
rep. Start with a light band and slowly proceed to thicker bands.
-Dumbbell Crucifix Hold: 2 sets to failure.

Day 4:
-Wall Sit: 2 sets to failure.
-Sprinter’s Squat: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable
conducting the exercise through the full range of motion with bodyweight, add
light dumbbells and slowly increase weight.
-Banded Ankle V: 3 sets of 15. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Day 5:
-Fingertip Plank: two sets to failure. Conduct a plank using the pads of your
fingers rather than the palms. Start on your knees if necessary.
-360 Club Swings: two sets of 60 seconds clockwise, two sets of 60 seconds
counterclockwise.
-Banded Neck Rotations: 3 sets of 20. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Week 3-
Day 1:
-Shiko: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable,
add a two second pause at the top of each rep.
-Glute Bridge: 2 sets to failure.
-Bird Dog: 2 sets to failure/per side.

Day 2:
-Banded March: 3 sets of 1 minute. Begin with a light band and progress to heavier
bands.
-Dumbbell Single Leg Romanian Deadlift: 3 sets of 6. Start light and focus on
hinging at the waist (rather than reach with your hand).
-Russian Twist: 3 sets of 20. Use a dumbbell, start light and progress.

Day 3:
-Seated Dumbbell External Rotation: 3 sets of 8. Start light and slowly seek to
expand range of motion.
-Pause Banded Upright Row: 3 sets of 12. Pause for two seconds at the top of each
rep. Start with a light band and slowly proceed to thicker bands.
-Dumbbell Crucifix Hold: 2 sets to failure.

Day 4:
-Wall Sit: 2 sets to failure.
-Sprinter’s Squat: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable
conducting the exercise through the full range of motion with bodyweight, add
light dumbbells and slowly increase weight.
-Banded Ankle V: 3 sets of 15. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Day 5:
-Fingertip Plank: two sets to failure. Conduct a plank using the pads of your
fingers rather than the palms. Start on your knees if necessary.
-360 Club Swings: two sets of 60 seconds clockwise, two sets of 60 seconds
counterclockwise.
-Banded Neck Rotations: 3 sets of 20. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Week 4-
Day 1:
-Shiko: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable,
add a two second pause at the top of each rep.
-Glute Bridge: 2 sets to failure.
-Bird Dog: 2 sets to failure/per side.

Day 2:
-Banded March: 3 sets of 1 minute. Begin with a light band and progress to heavier
bands.
-Dumbbell Single Leg Romanian Deadlift: 3 sets of 6. Start light and focus on
hinging at the waist (rather than reach with your hand).
-Russian Twist: 3 sets of 20. Use a dumbbell, start light and progress.

Day 3:
-Seated Dumbbell External Rotation: 3 sets of 8. Start light and slowly seek to
expand range of motion.
-Pause Banded Upright Row: 3 sets of 12. Pause for two seconds at the top of each
rep. Start with a light band and slowly proceed to thicker bands.
-Dumbbell Crucifix Hold: 2 sets to failure.

Day 4:
-Wall Sit: 2 sets to failure.
-Sprinter’s Squat: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable
conducting the exercise through the full range of motion with bodyweight, add
light dumbbells and slowly increase weight.
-Banded Ankle V: 3 sets of 15. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Day 5:
-Fingertip Plank: two sets to failure. Conduct a plank using the pads of your
fingers rather than the palms. Start on your knees if necessary.
-360 Club Swings: two sets of 60 seconds clockwise, two sets of 60 seconds
counterclockwise.
-Banded Neck Rotations: 3 sets of 20. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Week 5-
 Day 1:
-Shiko: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable,
add a two second pause at the top of each rep.
-Glute Bridge: 2 sets to failure.
-Bird Dog: 2 sets to failure/per side.

Day 2:
-Banded March: 3 sets of 1 minute. Begin with a light band and progress to heavier
bands.
-Dumbbell Single Leg Romanian Deadlift: 3 sets of 6. Start light and focus on
hinging at the waist (rather than reach with your hand).
-Russian Twist: 3 sets of 20. Use a dumbbell, start light and progress.

Day 3:
-Seated Dumbbell External Rotation: 3 sets of 8. Start light and slowly seek to
expand range of motion.
-Pause Banded Upright Row: 3 sets of 12. Pause for two seconds at the top of each
rep. Start with a light band and slowly proceed to thicker bands.
-Dumbbell Crucifix Hold: 2 sets to failure.

Day 4:
-Wall Sit: 2 sets to failure.
-Sprinter’s Squat: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable
conducting the exercise through the full range of motion with bodyweight, add
light dumbbells and slowly increase weight.
-Banded Ankle V: 3 sets of 15. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Day 5:
-Fingertip Plank: two sets to failure. Conduct a plank using the pads of your
fingers rather than the palms. Start on your knees if necessary.
-360 Club Swings: two sets of 60 seconds clockwise, two sets of 60 seconds
counterclockwise.
-Banded Neck Rotations: 3 sets of 20. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Week 6-
Day 1:
-Shiko: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable,
add a two second pause at the top of each rep.
-Glute Bridge: 2 sets to failure.
-Bird Dog: 2 sets to failure/per side.

Day 2:
-Banded March: 3 sets of 1 minute. Begin with a light band and progress to heavier
bands.
-Dumbbell Single Leg Romanian Deadlift: 3 sets of 6. Start light and focus on
hinging at the waist (rather than reach with your hand).
-Russian Twist: 3 sets of 20. Use a dumbbell, start light and progress.

Day 3:
-Seated Dumbbell External Rotation: 3 sets of 8. Start light and slowly seek to
expand range of motion.
-Pause Banded Upright Row: 3 sets of 12. Pause for two seconds at the top of each
rep. Start with a light band and slowly proceed to thicker bands.
-Dumbbell Crucifix Hold: 2 sets to failure.

Day 4:
-Wall Sit: 2 sets to failure.
-Sprinter’s Squat: 3 sets of 8. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw) Once you are comfortable
conducting the exercise through the full range of motion with bodyweight, add
light dumbbells and slowly increase weight.
-Banded Ankle V: 3 sets of 15. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)

Day 5:
-Fingertip Plank: two sets to failure. Conduct a plank using the pads of your
fingers rather than the palms. Start on your knees if necessary.
-360 Club Swings: two sets of 60 seconds clockwise, two sets of 60 seconds
counterclockwise.
-Banded Neck Rotations: 3 sets of 20. (video demonstration available here:
https://youtu.be/nu3lw-TeJOk?si=qHKOQfJkoZjVLMgw)