Power Strength 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 x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Shoulder Y's w/ cable	x 15 each side (light)	x 15 each side (light)	x 15 each side (light)	x 15 each side (light)	x 15 each side (light)	x 15 each side (light)
Stick overhead squat	x 10	x 10	x 10	x 10	x 10	x 10
Banded skate jumps	x 8-10 each side	8-10 each side	8-10 each side	8-10 each side	8-10 each side	8-10 each side
Reverse lunge band stepover	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side
Elevated leg russian twist w/ plate	x 6 each side light	x 6 each side light	x 6 each side light	x 6 each side light	x 6 each side light	x 6 each side light
Leg raise w/ overhead plate	x 12 light	x 12 light	x 12 light	x 12 light	x 12 light	x 12 light

super sets: Go directly from the fist exercise in the set to the second without rest. Rest 60-90 sec min between super sets.
Plyo superset x3	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Med ball crossover step up	x 4 each leg (med)	x 4 each leg (med)	x 4 each leg (med)	x 4 each leg (med)	x 4 each leg (med)	x 4 each leg (med)
Lateral march w/ skate push	x 8 each leg	x 8 each leg	x 8 each leg	x 8 each leg	x 8 each leg	x 8 each leg

Super Set 1 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB lat pullover knees to chest	x 8 light	x 8 med	x 8 heavy	x 8 heavy	x 8 heavy	x 8 heavy
reverse pull up	x 6-10 dynamic	x 6-10 dynamic	x 6-10 dynamic	x 6-10 dynamic	x 6-10 dynamic	x 6-10 dynamic

Super Set 2 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB squat jump	x5 med	x5 med	x5 med	x5 med	x5 med	x5 med
Classic bound	x10 bounds	x10 bounds	x10 bounds	x10 bounds	x10 bounds	x10 bounds

Super Set 3 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
weighted push up	x 6 med	x 6 med	x 6 heavy	x 6 heavy	x 6 heavy	x 6 heavy
single leg med ball slam	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg
(can add throw if you have a partner)

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB crunch rows	x 15 (light - med)	x 15 (light - med)	x 15 (light - med)	x 15 (light - med)	x 15 (light - med)	x 15 (light - med)
Med bal side plank w/ hip dip	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Med ball side toss	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
TRX quadruped tricep extension	x 10-15	x 10-15	x 10-15	x 10-15	x 10-15	x 10-15
High plank med ball circles	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec	x 45 - 60 sec