Phase 1: Activation Week 1: Day 2 - 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 Squat – 1x2min

2. Oscillatory Low Squat Jumps – 4x10sec 

3. Linear Pogo Jumps – 2x10

4. Linear Alternating Pogos – 2x10m

5. Single Leg Linear Pogos – 2x10m

6. Squat Jumps – 4x10

Prehab

1. Scapular Pull Ups 2x8reps

2. Double Leg Magnus Bridge – 2x30sec hold

Strength

1.A. Banded Trap Bar Deadlift– 4x4 @77% (185 lbs) – Tempo – 1/5/X

1.B. Monster Walk – 4x10m front and back

Hypertrophy

1. DB Reverse Lunge (heel elevated) 3 x 8 each leg 

2. DB RDL 3x8

3. Iso-Extreme Nordic Hamstrings - 3 x 5 (5sec on/5sec off)

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