Phase 1: Activation Week 1: Day 3 - 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 (heel raised)

2. Oscillatory Bulgarian Split Squat – 4x10sec 

3. Linear Pogo Jumps – 2x10

4. Power Skips Vertical Focus – 6x10m

5. Low Level Single Leg Box Jump – 6x1 ea leg (land 1)

Reaction and Balance

1. Bosu Ball Balance Reactive Blazepod Hand Touch – 4x30sec

2. Blazepod Reactive Box – 4x5 touches

Prehab

1. Closed Chained Serratus Anterior 2x8reps

2. Standing Iso Psoas – 5x5sec hold ea leg

Strength

1.A. Floor Press– 4x4

1.B. Face Pull – 4x5 reps

2. Overcoming Isometrics Bench Press – 3x5 sec

Hypertrophy

1. Single Arm Row - 3 x 8 each arm

2. Incline Rear Delt Raise - 3x8

3. Neutral Grip Pullups- 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