Masters Power 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 Circuit below x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Foam roller chest stretches	1-2 min	1-2 min	1-2 min	1-2 min	1-2 min	1-2 min
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
Kneeling band hip extension	x 12 each side (light)	x 12 each side (light)	x 12 each side (light)	x 12 each side (light)	x 12 each side (light)	x 12 each side (light)
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
Kneeling pallof w/ leg raise	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side

Plyos circuit below x 2-3 times	* 1 min rest between exercises
Crossover skate jump	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg
double hop bound	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg	x 4 each leg

super sets: Go directly from the first 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
RFE BB split squat (can use DB)	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
Lateral bound in place	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg

Super Set 2 x 3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Bench dips (can add weight on lap)	x6 (med)	x6 (med)	x6 (med)	x6 (med)	x6 (med)	x6 (med)
med ball floor slams	x 6 (med)	x 6 (med)	x 6 (med)	x 6 (med)	x 6 (med)	x 6 (med)

2 x 6 med/light

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
TRX tricep extensions	x 8-12	x 8-12	x 8-12	x 8-12	x 8-12	x 8-12
TRX wood choppers	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side
front plank w/ leg lifts	x 45 seconds	x 45 seconds	x 45 seconds	x 45 seconds	x 45 seconds	x 45 seconds
med ball bicycles	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds	x45 seconds