Power Velocity 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

Activation Circuit below	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 each side	30 sec each side	30 sec each side	30 sec each side	30 sec each side	30 sec each side
band skate jumps	2 x20	2 x20	2 x20	2 x20	2 x20	2 x20
Childs pose lat stretch	6 each side	6 each side	6 each side	6 each side	6 each side	6 each side
med ball warm up	x 8 each way	x 8 each way	x 8 each way	x 8 each way	x 8 each way	x 8 each way

super sets: Go directly from the first exercise in the set to the next with 10-15 sec rest. Rest 1:00-2 min between super sets.
Super Set 3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Quarter tempo squat	x 10 (med)	x 10 (med)	x 10 (med)	x 10 (med)	x 10 (med)	x 10 (med)
Lateral shuffle skate push	x 6 each way	x 6 each way	x 6 each way	x 6 each way	x 6 each way	x 6 each way

Super Set x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
bench press	x4 med	x4 heavy	x4 heavy	x4 heavy	x4 heavy	x4 heavy
med ball chest pass	x 8 (Light)	x 8 (Light)	x 8 (Light)	x 8 (Light)	x 8 (Light)	x 8 (Light)
** can replace w/ push up

Super Set x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Dynamic pull up or dyanmic 1/2 pull up	x 6-10	x 6-10	x 6-10	x 6-10	x 6-10	x 6-10
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
TRX tricep extensions	x 8-12	x 8-12	x 8-12	x 8-12	x 8-12	x 8-12
swiss ball cable rotation	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 KB slide	x 8-10 each side	x 8-10 each side	x 8-10 each side	x 8-10 each side	x 8-10 each side	x 8-10 each side
weighted side plank (med, heavy)	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side	x 30 sec each side
Sit up w/ over head plate (med light)	x 10	x 10	x 10	x 10	x 10	x 10