Masters Max Strength Phase 2

Activation (circuit first 4 exercises then jumps)week 1week 2week 3week 4week 5week 6
Lateral band stepsx 30 each wayx 30 each wayx 30 each wayx 30 each wayx 30 each wayx 30 each way
Wall Reachx 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 stretchx 16x 16x 16x 16x 16x 16
Bosu opp arm app leg band10 each arm 10 each arm 10 each arm 10 each arm 10 each arm 10 each arm 
** Then jumps**
Small box jumps2 x 42 x 42 x 52 x 52 x 5 2 x 5
Single leg hop (single response) 2 x 8 each leg 2 x 8 each leg 3 x 8 each leg 3 x 8 each leg 3 x 8 each leg 3 x 8 each leg 

General lifts Do not circuit week 1week 2week 3week 4week 5week 6
DB Bench Press 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 
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
BB row (or dumbbell)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 
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 2-3 times throughweek 1week 2week 3week 4week 5week 6
Front Plank Band Row x 10 each arm x 15 each arm x 15 each arm x 15 each armx 20 each armx 20 each arm
weighted sit upx 10x 10x 10x 10x 10x 10
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 
Front pike w/ plate slidex 45 secondsx 45 secondsx 45 secondsx 45 secondsx 45 secondsx 45 seconds

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