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

Dynamic Warmup

1. Jump Rope - 2 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 – 1x3min

2. Oscillatory Low Squat Jumps – 4x10sec 

3. Linear Pogo Jumps – 2x10 m

4. Linear Alternating Pogos – 2x10m

5. Single Leg Linear Pogos – 2x10m

6. Squat Jumps – 4x10

Reaction and Balance

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

2. Blazepod Reactive Box – 4x5 touches

Prehab

1. Scapular Pull Ups 2x8reps

2. Short Lever Adductor Bridge – 2x30sec hold

Strength

1.A. Banded Trap Bar Deadlift– 5x3 @80% (190 lbs) – Tempo – 1/4/X

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

Hypertrophy

1. DB Reverse Lunge (heel elevated) 4 x 6 each leg 

2. DB RDL 4x6

3. Iso-Extreme Nordic Hamstrings - 3 x 4 (10sec on/10sec off)

Trunk

1. TRX Roll Outs - 1x30sec

2. KB Transfert – 1x30 sec (10 lbs)

3. Dynamic Side Plank – 1x30 sec ea side

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