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
| POWER PHASE 2 DAY 1 | |
| Aerobic Warm up | 5-15 min |
| Personal PT exercises |
| 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 in place | 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 BB or DB | 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 |
| DB fly | x 8 (med) | x 8 (med) | x 8 (med) | x 8 (med) | x 8 (med) | x 8 (med) |
| TRX tricep extensions | x 8-12 | x 8-12 | x 8-12 | x 8-12 | x 8-12 | x 8-12 |
