Power Strength Phase Two Day 1

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

Warm up: 10-15 mins

Activation Circuit below x2	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Trunk Rotations	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side	2 x 10 each side
90/90 hip stretch	60 sec each side	60 sec each side	60 sec each side	60 sec each side	60 sec each side	60 sec each side
kneeling cable press	10 each side	10 each side	10 each side	10 each side	10 each side	10 each side
Circuit below x2-3
Reverse back extension	x 15	x 15	x 15	x 15	x 15	x 15
Single leg lowers	x 30	x 30	x 30	x 30	x 30	x 30
Do not circuit
Seated box jump (can add weight)	3 x 4	3 x 4	3 x 4	3 x 4	3 x 4	3 x 4
broad jump	3 x 4	3 x 4	3 x 4	3 x 4	3 x 4	3 x 4

super sets: Go directly from the fist exercise in the set to the next with 20 sec rest. Rest 1:30-2 min between super sets.
Super Set 1 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Split squat hex dead lift (boxes)	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg
Reverse lunge step up	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg	x4 each leg
Banded runners	x15 sec	x15 sec	x15 sec	x15 sec	x15 sec	x15 sec

Super Set 2 x3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
dynamic pulls ups 1/2	x10	x10	x10	x10	x10	x10
Split stance single arm push press	x8 each arm	x8 each arm	x8 each arm	x8 each arm	x8 each arm	x8 each arm
SkiErg, medball slam, or rollerboard	x8 powerful	x8 powerful	x8 powerful	x8 powerful	x8 powerful	x8 powerful
*SkiErg use setting 10

Core - circuit 2-3 times	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Swiss ball, bosu roll out	x 15	x 15	x 15	x 15	x 15	x 15
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
Toes to bar	x10	x10	x10	x10	x10	x10
Weighted front plank	x 30 sec	x 30 sec	x 30 sec	x 30 sec	x 30 sec	x 30 sec