Trauma-Informed Weightlifting
Grounding the body. Rebuilding identity. Building physical agency.
WHAT IT IS
TIWL is a structured, safe, and intentional approach to strength training designed for individuals navigating trauma, recovery, reentry, and identity reconstruction. It is not a fitness program. It is a human development tool that uses the discipline, structure, and physicality of weightlifting to regulate the nervous system, build identity, and develop lasting behavioral change.
BBR ELITE WEEK
BUILD PHYSICAL AGENCY. BUILD RESILIENCE.
A simple weekly training structure designed to improve strength, confidence, recovery, and overall well‑being.
MONDAY — PUSH DAY
Chest • Shoulders • Triceps
Bench Press, Incline Press, Shoulder Press, Dips, Core Work
Focus: Confidence Under Load
TUESDAY — PULL DAY
Back • Biceps • Grip Strength
Deadlifts, Pull-Ups, Rows, Curls, Carries
Focus: Pulling Yourself Forward
WEDNESDAY — RECOVERY DAY
Mobility • Breathwork • Walking
Stretching, Mobility Training, Light Cardio, Nervous System Reset
Focus: Recovery Is Training
THURSDAY — STRENGTH BUILDING
Upper Body Development
Pressing & Pulling Movements, Shoulder Work, Arm & Core Training
Focus: Building Capacity
FRIDAY — LEG DAY
Strength • Stability • Power
Squats, Lunges, Hamstring Work, Calf Work, Core Training
Focus: Grounded Strength
SATURDAY — PERFORMANCE DAY
Conditioning • Functional Fitness
Kettlebells, Carries, Cardio Intervals, Full Body Circuits
Focus: Stress Tolerance
SUNDAY — LEGACY RIDE
Community • Reflection • Recovery
Bike Ride, Walking, Stretching, Weekly Reflection
Focus: Leadership Through Consistency
WEEKLY STANDARDS — DAILY GOALS
Standards
✓ Move Your Body
✓ Drink Water
✓ Prioritize Recovery
Well-being
✓ Support Your Mental Health
✓ Stay Connected to Community
THE BBR WAY
Recovery → Regulation → Strength → Resilience → Leadership
Opportunity
Every workout is an opportunity to build physical agency, strengthen resilience, and take another step toward the life you want to create.
Pre-Workout Protocol
Establishing safety and presence before physical agency training begins.
5 min Nasal Box Breathing
Regulates the nervous system and grounds the body.
Joint Prep Circuit
Dynamic mobility to prepare the musculoskeletal system for load.
Load Awareness Check-in
Ensures safety by assessing physical capacity and current state.
Intention Setting
Clarifies the purpose of the session and focus for the day.
Post-Workout Protocol
Restoring balance and processing the physical and emotional impact of training.
5 min Breathwork
Deep diaphragmatic breathing to release tension and reset the nervous system.
90/90 Hip Flow
Dynamic movement to restore joint range of motion and circulation.
Somatic Body Scan
Grounding awareness to identify physical and emotional residual states.
Reflection Prompt
Journaling or verbal reflection on the day's progress and identity.