Day 1

Phase 1: Activation Week 1: Day 1 - 

Power - Strength – Hypertrophy

Dynamic Warmup

1. Jump Rope - 1 minute

2. Sumo Squat with Thoracic Twist - 8x each side hold 2 sec

3. Knee Hug + Reverse Lunge - 8x each leg

4. Inch Worm + Pushup - 8x

5. Hip Cradle + Side Lunge - 8x each leg - 

6. Forward + Back Leg Swings - 8x each leg

7. Side-to-side Leg Swings - 8x each leg

Power

1. Iso-Extreme Split Squat – 1x2min ea side (weight on ball of front foot)

2. Oscillatory Split Squat – 4x10sec ea side 

3. Stationary Pogos – 2x10

4. Stationary Alternating Pogos – 2x10 ea leg

5. Single Leg Stationary Pogos – 1x10 ea leg

6. Alternating Lunge Jumps – 4x10

Prehab

1. Banded Trap Raise 2x8reps

2. Banded Lateral March Descending Ladder - 6 down to 1

Strength

1.A. Iso Band Bench Press – 4x4 @77% (95 lbs) – Tempo – 1/5/X

1.B. Wall Slides – 4x5

Hypertrophy

1. Chin ups 3 x max

2. Half Kneeling Landmine Press 3x8-10 ea arm

3. Triceps Extension Bodyweight 3 x max

Trunk

1. Plank with Arm Reach - 1x30sec

2. Pushup Position Bird Dog – 1x30 sec

3. Side Plank – 1x30 sec ea side

4. Band Resisted Glute Bridge – 1x30 sec hold

Strength