Masters Strength (June Max)

Activationweek 1week 2week 3week 4week 5week 6
Hip flexor stretch w/ thoracic twist 2 x 15 each side2 x 15 each side2 x 15 each side2 x 15 each side2 x 15 each side2 x 15 each side
Super man with band2 x 122 x 122 x 122 x 122 x 122 x 12
staggared band step2 x 30 steps each way 2 x 30 steps each way 2 x 30 steps each way 2 x 30 steps each way 2 x 30 steps each way 2 x 30 steps each way 
Bosu opp arm app leg band2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 2 x 10 each arm 
Single leg bosu hop2 x 10 each leg 2 x 10 each leg2 x `10 each leg 2 x 10 each leg 2 x 10 each leg2 x 10 each leg 

General lifts Do not circuit week 1week 2week 3week 4week 5week 6
DB Scull crushers 3 x 10 med3 x 8 med / heavy 3 x 8 med/ heavy 3 x 6 heavy 3 x 6 heavy3 x 6 heavy 
DB Step down step up3 x 6 each leg med3 x 6 each leg med 3 x 6 each leg heavy3 x 6 each leg heavy3 x 6 each leg heavy3 x 6 each leg heavy
Weighted pull up3 x 4 med3 x 4 heavy 3 x 4 heavy 3 x 4 heavy 3 x 4 heavy 3 x 4 heavy 
Kettle Bell RDL3 x 8 med3 x 6 heavy 3 x 6 heavy 3 x 6 heavy 3 x 6 heavy 3 x 6 heavy 
optional add - Med ball push ups2 x 10 - 152 x 10 - 152 x 10 - 152 x 10 - 152 x 10 - 152 x 10 - 15

Core (3 times through, short rest) week 1week 2week 3week 4week 5week 6
Weighted front plank30 sec30 sec45 sec45 sec45 sec60 sec
weighted sit up121212121212
floor side crunch20 each side20 each side20 each side20 each side20 each side20 each side
Single arm kettle bell V Upsx 10 each arm x 10 each arm x 10 each arm x 10 each arm x 10 each arm x 10 each arm 

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