Phase 1: Activation Week 2: Day 4 - 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 Sumo Squat – 1x3min

2. Oscillatory Low Squat Jumps – 4x10sec 

3. Stationary Pogo Jumps – 2x10 sed

4. Power Bounds – 4x10m

5. Low Level Box Jumps – 10x1

Reaction and Balance

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

2. Blazepod Reactive Box – 4x5 touches

Prehab

1. Bilateral Shoulder Isometric External Rotation - 2x8reps

2. Band Resisted Clam Shell – 6x5sec hold ea leg

Strength

1.A.Dumbbell Elevated Sumo Squat– 5x3 (70lbs)

1.B. Iso Step Downs– 5x5 reps ea side

2. Overcoming Isometrics Trap Bar Split Squats – 3x2 ea side – 5sec on/5sec off (heel raised)

Hypertrophy

1. Bulgarian Split Squat- 4 x 6 each leg – 40lbs (heel elevated)

2. Goblet Lat Lunge - 4x6 ea side – 40lbs

3. Iso-Extreme SL Hip Thrust - 1 x 2min ea side

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