Phase 1: Activation - Deload

Week 5: Day 1 - Power - Strength - Hypertrophy

Dynamic Warm Up

Power

1. Stationary Pogos - 4 x 10 seconds

2. Alternating Lunge Jumps - 4 x 10 seconds

Strength

1.A. Bench Press - 5 x 5 @50% | Tempo - [1|1|1]

1.B. Wall Slides - 5 x 5

Auxiliary

1. Pull Ups - 5 x 5

2. Half Kneeling Landmine Press - 5 x 5 each

3. Cable Tricep Extension - 3 x 8

Trunk

1. Swiss Ball Stir the Pot - 3 x 8 each direction

Phase 1: Activation - Deload
Week 5: Day 2 - Power - Strength - Hypertrophy
Dynamic Warm Up

Power

1. Linear Pogo Jumps - 4 x 10 yards

2. Squat Jumps - 4 x 10

Strength

1.A. Back Squat - 5 x 5 @50% | Tempo - [1|1|1]

1.B. Monster Walk - 5 x 10 yards (forward and back)

Build

1. DB Reverse Lunge - 5 x 5 each leg

2. DB RDL - 5 x 5

3. Nordic Hamstring Curls - 5 x 5

Trunk

1. Suitcase Carry - 3 x 20 yards

Phase 1: Activation - Deload
Week 5: Day 3 - Power - Strength - Hypertrophy
Dynamic Warm Up

Power

1. Linear Pogos - 4 x 10 yards

2. Power Skips - 4 x 20 yards (vertical focus)

Strength

1.A. Floor Press - 5 x 5 @50% | Tempo - [1|1|1]

1.B. Band Facepulls - 5 x 5

Auxiliary

1. Single Arm Row - 5 x 5 each arm

2. Incline Rear Delt Raise - 5 x 5

3. DB Hammer Curls - 5 x 5

Trunk

1. Pallof Press - 3 x 8 each side

Phase 1: Activation - Deload
Week 5: Day 4 - Power - Strength - Hypertrophy
Dynamic Warm Up

Power

1. Stationary Pogos - 4 x 10 seconds

2. Box Jumps - 10 x 1

Strength

1.A. Trap Bar Deadlift - 5 x 5 @50% | Tempo - [1|1|1]

1.B. Iso Step Downs - 5 x 2 each side

Auxiliary

1. Bulgarian Split Squat - 5 x 5 each

2. Goblet Lateral Lunge - 5 x 5 each side

3. Single Leg Hip Thrust - 5 x 5 each side

Trunk

1. Prone Cobra - 1 x 90 seconds