Phase 1: Activation
Week 2: Day 1 - Power - Strength - Hypertrophy
Dynamic Warm Up
Power
1. Iso-Extreme Split Squat - 1 x 3 minutes each side (minimal sets | heel raised)
2. Oscillatory Split Squat - 4 x 10 seconds each side
3. Stationary Pogos - 2 x 10
4. Stationary Alternating Pogos - 2 x 10 each leg
5. Single Leg Stationary Pogos - 1 x 10 each leg
6. Alternating Lunge Jumps - 4 x 10
Strength
1.A. Iso Band Bench Press - 5 x 3 @80% | Tempo - [X|4|X] [BLACK BANDS]
1.B. Wall Slides - 5 x 5
Auxiliary
1. Pull Ups - 4 x 6
2. Half Kneeling Landmine Press - 4 x 6 each
3. Cable Tricep Extension - 4 x 6
Trunk
1. Swiss Ball Stir the Pot - 3 x 8 each direction
Phase 1: Activation
Week 2: Day 2 - Power - Strength - Hypertrophy
Dynamic Warm Up
Power
1. Iso-Extreme Squat - 1 x 3 minutes each side (minimal sets)
2. Oscillatory Low Squat Jumps - 4 x 10 seconds
3. Linear Pogo Jumps - 2 x 10 yards
4. Linear Alternating Pogos - 2 x 10 yards
5. Single Leg Linear Pogos - 2 x 10 yards
6. Squat Jumps - 4 x 10
Strength
1.A. Iso Band Back Squat - 5 x 3 @80% | Tempo - [X|4|X] [BLACK BANDS]
1.B. Monster Walk - 5 x 10 yards (forward and back) [HIP CIRCLE BAND]
Build
1. DB Reverse Lunge (heel elevated) - 4 x 6 each leg
2. DB RDL - 4 x 6
3. Iso-Extreme Nordic Hamstrings - 3 x 4 (10 sec. on | 10 off)
Trunk
1. Suitcase Carry - 3 x 20 yards
Phase 1: Activation
Week 2: Day 3 - Power - Strength - Hypertrophy
Dynamic Warm Up
Power
1. Iso-Extreme Bulgarian Split Squat - 1 x 3 min each side (minimal sets | heel raised)
2. Oscillatory Bulgarian Split Squat - 4 x 10 seconds each
3. Linear Pogos - 2 x 10 yards
4. Power Skips - 4 x 20 yards (vertical focus)
5. Low Level Single Leg Box Jump - 6 x 1 each side (land 1)
Strength
1.A. Floor Press - 5 x 3
1.B. Band Facepulls - 5 x 5 [GREEN BAND]
2. Overcoming Isometrics Bench Press - 3 x 2 (5 sec. on | 5 sec. off)
Auxiliary
1. Single Arm Row - 4 x 6 each arm
2. Incline Rear Delt Raise - 4 x 6
3. DB Hammer Curls - 4 x 6
Trunk
1. Pallof Press - 3 x 8 each side
Phase 1: Activation
Week 2: Day 4 - Power - Strength - Hypertrophy
Dynamic Warm Up
Power
1. Iso-Extreme Sumo Squat - 1 x 2 minutes each side (minimal sets)
2. Oscillatory Low Squat Jumps - 4 x 10 seconds
3. Stationary Pogos - 2 x 10 seconds
4. Power Bounds - 4 x 20 yards (vertical focus)
5. Low Level Box Jumps - 10 x 1
Strength
1.A. Trap Bar Deadlift (Low Handle) - 5 x 3
1.B. Iso Step Downs - 5 x 5 each side
2. Overcoming Isometrics Trap Bar Split Squats - 3 x 2 each (5 sec. on | 5 sec. off | heel raised)
Auxiliary
1. Bulgarian Split Squat (heel elevated) - 4 x 6 each
2. Goblet Lateral Lunge - 4 x 6 each side
3. Iso-Extreme SL Hip Thrust - 1 x 2 minutes each
Trunk
1. Prone Cobra - 1 x 90 seconds