Power Strength Day 1 (6-week program)

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

POWER STRENGTH DAY 1
Aerobic Warm up	5-15 min

Activation circuit x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Stick split squat rotations	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side
Stick overhead squat	x 10	x 10	x 10	x 10	x 10	x 10
Foam roller SL RDL	x 8 each leg (slow)
Hip flexor stretch w/ rotation	8-10 each side	8-10 each side	8-10 each side	8-10 each side	8-10 each side	8-10 each side
Staggered skate push	2 x10 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
Skierg w/ band hold	x 30 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side

Plyo circuit (1 min rest between sets)	x2 sets	x3 sets	x3 sets	x2 sets	x3-4 sets	x 3-4 sets
Band resisted lateral skate push	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg	x 6 each leg
Lateral bound w/ single leg mini box	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: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets.
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 med	x8 med	x8 med	x8 med heavy	x8 med heavy	x8 med heavy
Skierg fast	x10	x10	x10	x10	x10	x10

Super Set 2 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Power Clean	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
KB or DB Reverse lunge Push Press	3 x 6 each side	3 x 6 each side	3 x 6 each side	3 x 6 each side	3 x 6 each side	3 x 6 each side
Band resisted runners	x 10 sec hard	x 10 sec hard	x 10 sec hard	x 10 sec hard	x 10 sec hard	x 10 sec hard
Explosive push ups	x 6-8 (quality)	x 6-8 (quality)	x 6-8 (quality)	x 6-8 (quality)	x 6-8 (quality)	x 6-8 (quality)
** or with box hold (only for advanced)

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Band resisted crunch	x 10-12 each side slow	x 10-12 each side slow	x 10-12 each side slow	x 10-12 each side slow	x 10-12 each side slow	x 10-12 each side slow
Single leg bosu med ball slam	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg
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
Swiss ball hip 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