Max Strength (phase 2) 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	Week 1	Week 2	Week 3	Week 4	Week 5
Foam roller / thoracic stretch	1-2 min	1-2 min	1-2 min	1-2 min	1-2 min
Squat and reach stretch	x 6 each side	x 6 each side	x 6 each side	x 6 each side	x 6 each side
Bench lat stretch	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds	x 30-60 seconds
Lateral band steps	2 x 20 each side	x 20 each side	x 20 each side	x 20 each side	x 20 each side
Standing band adduction	x 20 each side	x 20 each side	x 20 each side	x 20 each side	x 20 each side
Med ball wood chopper	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side

Power plyo	30 sec rest between sets
underhand med ball squat throw	3 x 5 med	3 x 5 med	3 x 5 med	3 x 5 med	3 x 5 med

General Lifts - Do not circuit	Week 1	Week 2	Week 3	Week 4	Week 5
DB kneeling row	3 x 5 med	3 x 4 heavy	3 x 4 V heavy	3 x 3 V heavy	3 x 3 V heavy
BB hip thrusters	3 x 5 med	3 x 5 med	3 x 5 heavy	3 x 5 heavy	3 x 5 heavy
Bench Press	3 x 5 med	3 x 4 heavy	3 x 4 V heavy	3 x 3 V heavy	3 x 3 V heavy

optional add if legs feel good
RDL	2 x 5 med	2 x 5 med	2 x 5 med	2 x 5 med	2 x 5 med

Core (2-3 times through, short rest)	week 1	week 2	week 3	week 4	week 5
Back extension hold, plate pass	x 60 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec
Supine, plate pass	x 60 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec
Front bridge med ball circles	x 8 each side	x 8 each side	x 8 each side	x 8 each side	x 8 each side
Eccentric leg lowers	x 15	x 15	x 15	x 15	x 15
Side bridge star fish	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side