NAME :

EACH SESSION STARTS WITH FOAM ROLLING, AND MOBILITY WORK PERFORM ALL EXERCISES IN ORDER SHOWN. WU = WARM UP, ACT = ACTIVATION, EXP = EXPLOSIVE MOVEMENTS, A1= FIRST EXERCISE A2= SECOND EXERCISE - PERFORM BOTH IN A SUPERSET/CIRCUIT. FOCUS ON ANKLE, HIP AND SHOULDER MOB, SEE ATTACHED VIDEO LINKS AND SELECT SUITABLE MOBILITY DRILLS TO PERFORM ALWAYS PERFORM EXPLOSIVE WORK FIRST

ACTIVATION WORK MINI BAND COMPLEX 2 SETS OF 15 YTWL 1 SET OF 5

SINGLE LEG RAISED BRIDGE 2 X 12 EACH

SESSION 1
A+A12:J39CT ACTIVATION WORK

WEEK 1
REST TEMPO SETS REPS WEIGHT VOL SETS 0 HIGH

WEEK 2
HIGH

WEEK 3
HIGH

DESCRIPTION
PERFORM WHAT IS IN THE ACTIVATION WORK BOX ABOVE

1 1 2 6
0

1 1
0

1 1
0

REACTIVE 1 LEG BOX JUMPS

REPS WEIGHT VOL SETS

2 6
0

2 6
0

HANG SNATCH

REPS WEIGHT VOL SETS

4 4
0

4 4
0

4 4
0

PUSH PRESS

REPS WEIGHT VOL SETS

3 6
0

3 6
0

3 6
0

D1

DB CHEST PRESS

REPS WEIGHT VOL SETS

4 6
0

4 6
0

4 6
0

DO YOUR MAXIMUM REPS

D2

DB BENT OVER ROW

REPS WEIGHT VOL SETS

4 6
0

4 6
0

4 6
0

E1

DB RFESS

REPS WEIGHT VOL SETS

3 6
0

3 6
0

3 6
0

3
MAX REPS

E2

NORDIC DROPS

REPS WEIGHT VOL 0 0 0

ROLL OUTS
VOL

2 8
0 129 0 0

2 10
0 133 0 0

2 12
0 137 0 0

DAILY VOLUME DAILY LOAD DAILY INTENSITY

SESSION 2
ACT ACTIVATION WORK

WEEK 1
REST TEMPO SETS REPS WEIGHT VOL SETS 0 HIGH

WEEK 2
HIGH

WEEK 3
HIGH

DESCRIPTION
PERFORM WHAT IS IN THE ACTIVATION WORK BOX ABOVE

1 1 4 5
0

1 1
0

1 1
0

DROP JUMPS

REPS WEIGHT VOL SETS

4 5
0

4 5
0

CLEAN HIGH PULL

REPS WEIGHT VOL SETS REPS WEIGHT VOL SETS

4 4
0

4 4
0

4 4
0

LOAD HEAVY AND FULL EXTENTION

3 4
0

3 4
0

3 4
0

BACK SQUAT

REPS WEIGHT VOL SETS

4 4
0

4 4
0

4 4
0

POWER PUSH UPS

REPS WEIGHT VOL SETS 0 0 0

STAGGERED STANCE RDL

REPS WEIGHT VOL SETS

3 8
0

3 8
0

3 8
0

PERFORM EACH LEG

HIGH REP HIP THRUSTS

REPS WEIGHT VOL SETS

2 20
0

2 20
0

2 20
0

SIDE PLANK CRUNCHES

DAILY VOLUME DAILY LOAD DAILY INTENSITY

REPS WEIGHT VOL

2 15
0 159 0 0

2 15
0 159 0 0

2 15
USE WEIGHT ON HIP
0 159 0 0