Power 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

Aerobic warm up: 5-15 min

Activation Circuit below	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
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 x 10 jumps	2 x 10 jumps	2 x 10 jumps	2 x 10 jumps	2 x 10 jumps	2 x 10 jumps
Childs pose lat stretch	x 6 each side	6 each side	6 each side	6 each side	6 each side	6 each side
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)

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
RFE BB or DB split squat	x 4 each leg (light / dynamic)	x 4 each leg (light / dynamic)	x 4 each leg (light / dynamic)	x 4 each leg (light / dynamic)	x 4 each leg (light / dynamic)	x 4 each leg (light / dynamic)
lateral bound w/ mini box jump	x 10 total jumps	x 10 total jumps	x 10 total jumps	x 10 total jumps	x 10 total jumps	x 10 total jumps

Super Set x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
bench press	x5 med Powerful	x5 med Powerful	x5 med Powerful	x5 med Powerful	x5 med Powerful	x5 med Powerful
Skierg fast	x 10 past pulls	x 10 past pulls	x 10 past pulls	x 10 past pulls	x 10 past pulls	x 10 past pulls

Super Set x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Back extension MB throw	x 8 (med)	x 8 (med)	x 8 (med)	x 8 (med)	x 8 (med)	x 8 (med)
Swiss ball med ball throw	x 8 (med)	x 8 (med)	x 8 (med)	x 8 (med)	x 8 (med)	x 8 (med)

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