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 PHASE 2 DAY 1 | |
| Aerobic Warm up | 5-15 min |
| personal PT exercises |
| 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 |
| clam shell bridge w/ band | 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 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Swiss ball DB shoulder press (light) | x 12 (light) | x 12 (light) | x 12 (light) | x 12 (light) | x 12 (light) | x 12 (light) |
| Reverse back extension | x 10 (med) | x 10 (med) | x 10 (med) | x 10 (med) | x 10 (med) | x 10 (med) |
| Shoulder big Y's w/ cable | x 10 each side (med) | x 10 each side (med) | x 10 each side (med) | x 10 each side (med) | x 10 each side (med) | x 10 each side (med) |
| Plyos circuit below x 2-3 times | * 1 min rest between exercises | | | | | |
| Lateral shuffle step w/ lateral bound | x 5 each side | x 5 each side | x 5 each side | x 5 each side | x 5 each side | x 5 each side |
| 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 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 |
| 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 |
