Phase two of Max Strength is a 6 week program: Sept 13 - Oct 25
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 | At least 15 min |
| Activation - circuit first 4 exercises x2 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Lateral band steps | x 30 each way | x 30 each way | x 30 each way | x 30 each way | x 30 each way | x 30 each way |
| Wall Reach | x 10 (right, left, both) | x 10 (right, left, both) | x 10 (right, left, both) | x 10 (right, left, both) | x 10 (right, left, both) | x 10 (right, left, both) |
| Lateral Hurdle lunge stretch | x 16 | x 16 | x 16 | x 16 | x 16 | x 16 |
| Bosu opp arm app leg band | 10 each arm | 10 each arm | 10 each arm | 10 each arm | 10 each arm | 10 each arm |
| ** do not circuit jumps | | | | | | |
| Single leg Hop | 2 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg | 4 x 8 each leg | 4 x 8 each leg | 4 x 8 each leg |
| Lateral bound to Box Jump | 2 each leg x2 sets | 3 each leg x2 sets | 3 each leg x2 sets | 3 each leg x2 sets | 3 each leg x2 sets | 3 each leg x2 sets |
| General Lifts (Do not circuit) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| BB row | 3 x 6 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Straight leg dead lift | 3 x 8 medium | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy |
| Weighted pull up | 3 x 5 medium | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
| Back Squat | 3 x 6 medium | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy |
