Phase two of power strength is a 6 week program: Oct 25 - Nov 29
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 2-3 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| downward dog to spider | 6 holds each side | 6 holds each side | 6 holds each side | 6 holds each side | 6 holds each side | 6 holds each side |
| band skate jump | 12 jumps each way | 12 jumps each way | 12 jumps each way | 12 jumps each way | 12 jumps each way | 12 jumps each way |
| Quadruped band hip extension | 15 each side | 15 each side | 15 each side | 15 each side | 15 each side | 15 each side |
| Lunges stick overhead | 10 each side | 10 each side | 10 each side | 10 each side | 10 each side | 10 each side |
| Exercises below - no circuit | | | | | | |
| A skip | 3 x 10 meters | 3 x 10 meters | 3 x 10 meters | 3 x 10 meters | 3 x 10 meters | 3 x 10 meters |
| Single leg push ups | 2 x 8-10 | 2 x 8-10 | 2 x 8-10 | 2 x 8-10 | 2 x 8-10 | 2 x 8-10 |
| BB squat jump | 3 x 5 | 3 x 5 | 3 x 5 | 3 x 5 | 3 x 5 | 3 x 5 |
| Super Set 2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| DB Split squat | 3 x 6 each leg med | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 4 each leg Vheavy | 3 x 4 each leg Vheavy | 3 x 4 each leg Vheavy |
| quick step lateral bounds | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg |
| Super Set 3 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| BD scull crushers | 3 x 8 med | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy |
| Med ball throw split squat | 3 x 8 alternate leg | 3 x 8 alternate leg | 3 x 8 alternate leg | 3 x 8 alternate leg | 3 x 8 alternate leg | 3 x 8 alternate leg |
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| BB roll out | x 8- 12 | x 8- 12 | x 8- 12 | x 8- 12 | x 8- 12 | x 8- 12 |
| med ball side toss | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| hanging hip ups | x 6-10 | x 6-10 | x 6-10 | x 6-10 | x 6-10 | x 6-10 |
| Swiss Ball arm / leg raise | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| Pallof press holds 10 sec | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| Floor crabs | x 30 total | x 30 total | x 30 total | x 30 total | x 30 total | x 30 total |
