Masters Strength - Power

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 Week 1Week 2Week 3Week 4Week 5Week 6
Trunk Rotations8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side
Hip flexor stretch w/ rotation8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side
Quadruped hip extension w/ band2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side2 x 10 each side
Skierg w/ band hold30 sec each side45 sec each side45 sec each side45 sec each side45 sec each side45 sec each side
DB front raise w/ light bandx15x15x15x15x15x15
A skip2 x 10 meters2 x 10 meters2 x 10 meters2 x 10 meters2 x 10 meters2 x 10 meters
Multilateral plate hop2 x 10 each leg2 x 10 each leg2 x 10 each leg2 x 10 each leg2 x 10 each leg2 x 10 each leg
single leg hop2 x 5 each leg x 5 each leg x 5 each leg x 5 each leg x 5 each leg x 5 each leg 

Super Sets: Pair the following exercises together. Go from the first exercise to the next without rest. Then rest 1 min between sets
Super Set 1 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
DB overhead cleanx6 medx6 medx6 medx8 medx8 medx8 med
Ski erg (fast) 12 pulls12 pulls12 pulls12 pulls12 pulls12 pulls

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Band reverse lunge x 6 each legx 6 each legx 6 each legx 6 each legx 6 each legx 6 each leg
Skip for height x 6 each legx 6 each legx 6 each legx 6 each legx 6 each legx 6 each leg

Super Set 3 x 3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
DB lat pullover knees to chestx8 medx8 medx8 medx8 medx8 medx8 med
Med ball slamx10 x10 x10 x10 x10 x10 

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Russian front plank (hip taps) x 20x 20x 20x 20x 20x 20
band resisted crunchx10 x10x15x15x15x15
Plank knee to elbowx16 totalx16 totalx20 totalx20 totalx20 totalx20 total
Farmer carryx30 sec each sidex30 sec each sidex45 sec each sidex45 sec each sidex45 sec each sidex45 sec each side
Nordie hip upsx15x20x20x20x30x30

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