Power Strength Day 2 (6-week program)

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

POWER STRENGTH DAY 2
Aerobic Warm up	5-20 min

Activation circuit x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Sumo squat and reach	x8 each side	x8 each side	x8 each side	x8 each side	x8 each side	x8 each side
Lateral band steps	x 20 steps each side	x 20 steps each side	x 20 steps each side	x 20 steps each side	x 20 steps each side	x 20 steps each side
Bench hip extension runners w/ band	x 15 each leg	x 15 each leg	x 15 each leg	x 15 each leg	x 15 each leg	x 15 each leg
Walking leg swings	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg
DB front raise w/ light band	x15	x15	x15	x15	x15	x15

Plyo Circuit - 1 min rest between sets	x2 sets	x 3 sets	x 3 sets	x 2 sets	x3-4 sets	x3-4 sets
Seated box jump	x 5	x 5	x 5	x 5	x 5	x 5
Single leg broad jump	x3 each leg	x3 each leg	x3 each leg	x3 each leg	x3 each leg	x3 each leg

super sets: Go directly from the fist exercise in the set to the second without 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 dips	x5 med (high quality)	x5 med (high quality)	x5 med (high quality)	x5 med (high quality)	x5 med (high quality)	x5 med (high quality)
Rollerboard or skierg (max resistance)	x 8 pulls	x 8 pulls	x 8 pulls	x 8 pulls	x 8 pulls	x 8 pulls

Super Set 2 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Slit stance iso hold	x 10 sec each leg	x 10 sec each leg	x 10 sec each leg	x 10 sec each leg	x 10 sec each leg	x 10 sec each leg
MB lateral bound and throw	x4 each leg med	x4 each leg med	x4 each leg med	x4 each leg med	x4 each leg med	x4 each leg med

Super Set 3 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
High bench row	x8 med	x8 med	x8 med	x6 heavy	x6 heavy	x6 heavy
reverse lunge med ball throw	x 3 each leg (6 total)	x 3 each leg (6 total)	x 3 each leg (6 total)	x 3 each leg (6 total)	x 3 each leg (6 total)	x 3 each leg (6 total)

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Bridging side plank single arm KB row	x12 each side med	x12 each side med	x12 each side med	x12 each side med	x12 each side med	x12 each side med
Single leg V up	x 45 sec	x 45 sec	x 60 sec	x 60 sec	x 60 sec	x 60 sec
Med ball shuttle toss	x 30 seconds quality	x 30 seconds quality	x 30 seconds quality	x 30 seconds quality	x 30 seconds quality	x 30 seconds quality
Single leg med ball slam w/ pass	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg
Weighted front plank	30 sec heavy	30 sec heavy	30 sec heavy	30 sec heavy	30 sec heavy	30 sec heavy