Phase 1: Week 6 - Deload

Day 1 - Plyometrics | Lower Body Strength

Dynamic Warm Up

Plyometrics

1. Single Leg Pogo Jumps - 2 x 10 seconds each

2. Single Leg Forward Pogo Jumps - 2 x 10 yards

3. Single Leg Line Hops | Lateral Line Hops - 2 x 5 seconds each

4. Sprinter Step Ups - 2 x 8 each leg

5. Alternating Step Ups - 2 x 8 each leg

6. Bulgarian Split Jumps - 2 x 8 each leg

Strength

1.A. Trap Bar Deadlift - 5 x 5 @50%

1.B. Decel Step Ups - 5 x 8 each leg

Auxiliary

1. Bulgarian Split Squat - 3 x 8 each

2. BB RDL - 3 x 8

3. Lateral Lunge - 3 x 8 each side

Trunk

1. Ab Wheel - 3 x 12
Phase 1: Week 6 - Deload
Day 2 - Power | Upper Body
Dynamic Warm Up

Power

1. Kneeling Med Ball Toss - 8 x 1

2. Kneeling Med Ball Soccer Toss - 8 x 1

3. Half Kneeling Med Ball Single Arm Pass - 4 x 1 each side

4. Half Kneeling Med Ball Rotational Toss - 4 x 1 each side

5. Kneeling Med Ball Slam - 8 x 1

6. Kneeling Side Slam - 8 x 1 each side

Strength

1.A. Bench Press - 5 x 5 @50%

1.B. Band Facepull with External Rotation - 5 x 8 [RED BAND]

Auxiliary

1. Neutral Grip Pull Ups - 30 reps total (least amount of sets)

2. Half Kneeling Landmine Press - 3 x 8 each side

3. Incline Rear Delt Raise - 3 x 12

4. Cable Tricep Extension - 3 x 12

Trunk

1. Suitcase Carry - 3 x 20 yards each side

Phase 1: Week 6 - Deload
Day 3 - SAQ | Lower Body
Dynamic Warm Up

Speed Agility Quickness

1. Lateral Pogos | SL Lateral Pogos - 1 x 10 yards each direction

2. Decel Series - 2 x 1 each (Multi | 2 Step | 1 Step)

3. Resisted/Assisted Lateral Shuffle - 4 x 5 yards each direction [BLACK BANDS]

4. Lateral Short Shuttle - 2 x 1 each direction

5. Quarter Arc Run - 4 x 1 each direction

Strength

1.A. Banded Back Squat - 5 x 5 @50% [BLACK BANDS]

1.B. Hip Circle Squats - 5 x 8 [HIP CIRCLE BAND]

Auxiliary

1. DB Reverse Lunge - 3 x 8 each leg

2. Hip Thrust - 3 x 8

3. Nordic Hamstrings - 3 x 8

Trunk

1. Band Dynamic Trunk Stability Circuit - 2 x 20 yards [GREEN BAND]

Phase 1: Week 6 - Deload
Day 4 - Plyometrics | Upper Body
Dynamic Warm Up

Plyometrics

1. Pogo Jumps - 2 x 10 seconds | Linear Pogos - 2 x 10 yards

2. Squat Jumps | Low Squat Jumps | Lunge Jumps - 2 x 10 seconds

3. Snap Downs | Depth Drop - 4 x 1 each

4. Low Squat Jumps to Vertical - 4 x 1

5. Box Jumps - 4 x 1

6. Approach Box Jumps - 4 x 1

Strength

1.A. DB Overhead Press - 5 x 5 @50%

1.B. Wall Slides - 5 x 8

Auxiliary
1. Incline Row - 3 x 8

2. DB Neutral Grip Press - 3 x 8

3. 2 Way Shoulders Raise - 2 x 20

4. Hammer Curls - 3 x 12

Trunk

1. Pallof Press Walkouts - 3 x 5 each side