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 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
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
Lateral bound w/ single leg mini box2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 2 x 10 total 

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
Weighted dipsx6 medx4 heavyx4 heavyx4 heavyx4 heavyx4 heavy
Kneeling explosive push upx6 x6 x6 x6 x6 x6 

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Power back squat (fast up) x5 medx5 medx5 medx5 medx5 medx5 med
Classic boundx10 boundsx10 boundsx10 boundsx10 boundsx10 boundsx10 bounds

Super Set 3 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Rollerboard OR DB lat pulloverx8 medx8 heavy x8 heavy x8 heavy x8 heavy x8 heavy 
Med ball floor slams (light and fast)x10x10x10x10x10x10

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Russian front plank (hip taps) x 20x 20x 20x 20x 20x 20
Supine arm raise (can use swiss ball)x 45 secx 60 secx 60 secx 60 secx 60 secx 60 sec
Med ball side tossx 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Nordie hip upsx15x20x20x20x30x30
Front plank w/ heel tapx 60 secx 60 secx 60 secx 60 secx 60 secx 60 sec

Install Nordic Team Solutions

Get our Resources from your home screen. Make it easy to keep your training up to date.
CancelInstall
Tap then ‘Add to Home Screen’