Masters Power Strength Day 2 (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 2
Aerobic Warm up 5-15 min 

Activation circuit x2Week 1Week 2Week 3Week 4Week 5Week 6
Sumo squat and reachx8 each sidex8 each sidex8 each sidex8 each sidex8 each sidex8 each side
Lateral band stepsx 20 steps each sidex 20 steps each sidex 20 steps each sidex 20 steps each sidex 20 steps each sidex 20 steps each side
Bench hip extension runners w/ bandx 15 each legx 15 each legx 15 each legx 15 each legx 15 each legx 15 each leg
Walking leg swingsx 10 each legx 10 each legx 10 each legx 10 each legx 10 each legx 10 each leg
DB front raise w/ light bandx15x15x15x15x15x15

Plyo Circuit - 1 min rest between setsx2 setsx 3 setsx 3 setsx 2 setsx3-4 setsx3-4 sets
Seated DB jump (light) x4x4x4x4x4x4
Progressing pogox10x10x10x10x10x10

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 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Weighted dips or body weightx5 med (high quality) x5 med (high quality) x5 med (high quality) x5 med (high quality) x5 med (high quality) x5 med (high quality) 
Rollerboard or skierg (max resistance) x 8 pullsx 8 pullsx 8 pullsx 8 pullsx 8 pullsx 8 pulls

Super Set 2 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
Slit stance iso hold (build into it) x 10 sec each leg x 10 sec each leg x 10 sec each leg x 10 sec each leg x 10 sec each leg x 10 sec each leg 
Revers lunge step up no jumpx 2-3 each leg x 2-3 each leg x 2-3 each leg x 2-3 each leg x 2-3 each leg x 2-3 each leg 

Super Set 3 x3 setsWeek 1Week 2Week 3Week 4Week 5Week 6
RDL row w/ swiss ballx 4 each sidex 4 each sidex 4 each sidex 4 each sidex 4 each sidex 4 each side
A double skipx 10 metersx 10 metersx 10 metersx 10 metersx 10 metersx 10 meters

Core - circuit 2-3 timesWeek 1Week 2Week 3Week 4Week 5Week 6
Bridging side plank single arm KB row x12 each side medx12 each side medx12 each side medx12 each side medx12 each side medx12 each side med
Single leg V upx 45 secx 45 secx 60 secx 60 secx 60 secx 60 sec
Med ball shuttle tossx 30 seconds quality x 30 seconds quality x 30 seconds quality x 30 seconds quality x 30 seconds quality x 30 seconds quality 
Single leg med ball slam w/ passx 6 each leg x 6 each leg x 6 each leg x 6 each leg x 6 each leg x 6 each leg 
Weighted front plank30 sec heavy30 sec heavy30 sec heavy30 sec heavy30 sec heavy30 sec heavy


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