Phase 1: Activation Week 2: Day 1 - Power - Strength – Hypertrophy

Dynamic Warmup

1. Jump Rope - 2 minute

2. Inch Worm - 10x walk hands forward and back

3. 90/90 Stretches - 5x each leg hold 5 sec each

4. Crucifix Rolls - 5x each side alternating

5. Table Twists - 5x each side alternating - 

6. 3 Way Lunge - 5x each leg

7. Hamstring Pulses - 10x each leg

8. Hamstring Reaches – 10 each leg

9. Can Openers - 

Power

1. Iso-Extreme Split Squat – 1x3min 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

Reaction and Balance

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

2. Blazepod Reactive Box – 4x5 touches

Prehab

1. Banded Trap Raise 2x10reps

2. Closed Chain Hip Drop (bodyweight)- 2x10 reps

Strength

1.A. Iso Band Bench Press – 5x3 @80% (95 lbs) – Tempo – 1/4/X

1.B. Wall Slides – 5x5

Hypertrophy

1. Chin ups 4 x max

2. Half Kneeling Landmine Press 4x6 ea arm (12.5lbs)

3. Triceps Extension Bodyweight 4 x max

Trunk

1. TRX Roll Outs - 1x30sec

2. KB Transfert – 1x30 sec (10 lbs)

3. Dynamic Side Plank – 1x30 sec ea side

4. lat Bench Isometric Reverse Hyper – 1x30 sec hold