Power Strength - Day 2

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
Airplane stretch w/ lunge	x 12 each side	x 12 each side	x 15 each side	x 20 each side	x 20 each side	x 20 each side
Hip stretch w/ thoracic rotation	30 sec e/s	30 sec e/s	30 sec e/s	30 sec e/s	30 sec e/s	30 sec e/s
band skate jumps	x20	x20	x20	x20	x20	x20
Circuit below x2
Swiss ball DB sholder press (light)	x15	x15	x15	x15	x15	x15
Med ball wood choppers	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side
Med ball big circles	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side
Med ball squat throw (underhand)	x6	x6	x6	x6	x6	x6

Power plyo
Lateral step up jump	3 x 4 each leg	3 x 4 each leg	3 x 4 each leg	3 x 4 each leg	3 x 4 each leg	3 x 4 each leg

super sets: Go directly from the fist exercise in the set to the next with 20 sec rest. Rest 1:30-2 min between super sets.
Super Set 1 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Weighted pull up	x4 med	x4 heavy	x4 heavy	x4 heavy	x4 heavy	x4 heavy
med ball swiss ball throw	x8	x8	x8	x8	x8	x8
(or skierg)

Super Set 2 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
RFE BB split squat	x 4 each leg med	x 4 each leg heavy	x 4 each leg heavy	x 4 each leg heavy	x 4 each leg heavy	x 4 each leg heavy
BW telemark jump	x8	x8	x8	x8	x8	x8

optional add:
Rollerboard	x6-8 med/heavy	x6-8 med/heavy	x6-8 med/heavy	x6-8 med/heavy	x6-8 med/heavy	x6-8 med/heavy

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
BB Roll out	x 10-12	x 10-12	x 10-12	x 10-12	x 10-12	x 10-12
swiss ball cable rotation	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds
back extension hold plate pass	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds
med ball V sit ups	x10	x10	x10	x10	x10	x10
Side plank w/ med ball hip dip	x12 each side	x12 each side	x12 each side	x12 each side	x12 each side	x12 each side