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
| 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 | 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 |
| Standing clam shell (agaist wall w/ ball) | 2 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) |
| Shoulder big Y's w/ cable | 2 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) |
| Single leg Pallof w/ cable | x 5 each leg (then switch sides) | x 5 each leg (then switch sides) | x 5 each leg (then switch sides) | x 5 each leg (then switch sides) | x 5 each leg (then switch sides) | x 5 each leg (then switch sides) |
| Plyos circuit below x 2-3 times | * 30 sec rest between exercises | | | | | |
| Weighted telemark jump | x4 each leg (body weight) | x4 each leg (light) | x4 each leg (light) | x4 each leg (med) | x4 each leg (med) | x4 each leg (med) |
| 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 |
| Lateral single leg mini hurdle | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 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 |
| Single leg wedge squat*** | x 6 each leg (light) | x 6 each leg (med) | x 6 each leg (med) | x 6 each leg (med) | x 6 each leg (med) | x 6 each leg (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 |
| *** Can replace w/ single leg DB RDL | | | | |
| Super Set x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| High bench row | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) |
| Dynamic BW dips | x 4 each side (med) | x6 (med) | x6 (med) | x6 (med) | x6 (med) | x6 (med) |
| General Strength ADD: | | | |
| BW pull ups*** | 5 sets building to max | If your max is less than 5 add 5 slow lowers to the end of each set |
*** building to max means starting conservative and adding 1-3 pull ups each set. Drop off the bar if needed and reset. 1-2 min rest between sets
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| TRX roll out | x 10-15 | x 10-15 | x 10-15 | x 10-15 | x 10-15 | x 10-15 |
| 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 |
| 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 |
| med ball bicycles | x45 seconds | x45 seconds | x45 seconds | x45 seconds | x45 seconds | x45 seconds |
| Back extension hold | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec |
