Power Strength Day 1

As a reminder our RPE weight scale is as follows:

Light: technique focus. controlled movement. won't be sore the next day

Medium: challenging but can complete all reps and all sets with perfect technique

Heavy: Can barely compete the last rep in each set

Vheavy: Maxed out. Likely needs a spot to finish the last rep

Dynamic: Light but quick, precise movements. Lifting as quick as you can

Aerobic Warm up: 5-15 min

Activation Circuit below x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Trunk Rotations	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side
90/90 hip stretch	60 sec each side	60 sec each side	60 sec each side	60 sec each side	60 sec each side	60 sec each side
Staggared band step (double band)	x 12 each side	x 12 each side	x 12 each side	x 12 each side	x 12 each side	x 12 each side
Circuit below x2
Swiss ball DB shoulder press (light)	x 12	x12	x12	x12	x12	x12
Reverse back extension	x 15	x 15	x 15	x 15	x 15	x 15
Single leg lowers	x 30	x 30	x 30	x 30	x 30	x 30
Hurdle jump w/ lateral bound	x6 hurdles e/s	x6 hurdles e/s	x6 hurdles e/s	x6 hurdles e/s	x6 hurdles e/s	x6 hurdles e/s

Med ball power
Lateral bound w/ med ball push	3 x 4 e/s	3 x 4 e/s	3 x 4 e/s	3 x 4 e/s	3 x 4 e/s	3 x 4 e/s

super sets: Go directly from the fist exercise in the set to the next with approx 10-20 seconds rest. Rest at least 60 seconds between sets
Super Set 1 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB step up jump	x4 each leg (light)	x4 each leg (med)	x4 each leg (med)	x4 each leg (med)	x4 each leg (med)	x4 each leg (med)
foot sprint	x25-30 meters	x25-30 meters	x25-30 meters	x25-30 meters	x25-30 meters	x25-30 meters

Super Set 2 x 3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Weighted Dips	x4 (med)	x4 (med)	x4 (heavy)	x4 (heavy)	x4 (heavy)	x4 (heavy)
Split stance single arm BB push press	x6 e/s (med/dynamic)	x6 e/s (med/dynamic)	x6 e/s (med/dynamic)	x6 e/s (med/dynamic)	x6 e/s (med/dynamic)	x6 e/s (med/dynamic)

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
TRX bridging hip extension	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg
Med ball side toss	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
med ball bicycles	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds
TRX tricep extensions	x 8-12	x 8-12	x 8-12	x 8-12	x 8-12	x 8-12