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Phase 1.2: Week 6 - Deload Day 1 - Plyometrics - Triphasic Strength - Hypertrophy Dynamic Warm Up

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Phase 1.2: Week 6 - Deload Day 1 - Plyometrics - Triphasic Strength - Hypertrophy Dynamic Warm Up Phase 1.2: Week 6 - Deload Day 1 - Plyometrics - Triphasic Strength - Hypertrophy Dynamic Warm Up Plyometrics - Unilateral Force Absorption 1. Single Leg Lateral Line Hops - 2 x 10 seconds each leg [VIDEO] 2. Single Leg Eccentric Tuck Jump (land 2) - 4 x 1 each leg [3|X|X] [VIDEO] 3. Single Leg Eccentric Broad (land 2) - 4 x 1 each leg [3|X|X] [VIDEO] 4. Single Leg Lateral Broad (land 2 forward) - 4 x 1 each leg [VIDEO] 5. Single Leg Eccentric Box Jumps - 4 x 1 each leg [3|X|X] (focused landing on 1 leg) [VIDEO] 6. Power Skips - 4 x 20 yards (2 height | 2 distance) [VIDEO] Strength 1.A. Bench Press - 5 x 5 @50% [VIDEO] 1.B. Band Facepull with External Rotation - 5 x 10 [VIDEO] Build 1.A. Incline DB Neutral Press - 3 x 8 [VIDEO] 1.B. Incline Chest Supported DB Rows - 3 x 8 [VIDEO] 2.A. Front Plate Raise - 3 x 8 [VIDEO] 2.B. Cable Facepulls - 3 x 8 [VIDEO] 3. Hammer Curls - 3 x 12 [VIDEO] Trunk 1. Plank - 2 x 60 seconds [VIDEO] Phase 1.2: Week 6 - Deload Day 2 - Acceleration - Triphasic Strength - Hypertrophy Dynamic Warm Up Acceleration - Linear COD 1. Half Kneeling Arm Pump - 2 x 5 seconds [VIDEO] 2. Stance to Wall - 4 x 1 (from 2 point or 3 point) [VIDEO] 3. Wall Starts - 4 x 2 each side [VIDEO] 4. Lateral Wall Sprint - 4 x 2 each side [VIDEO] 5. 2 point Starts - 4 x 1 (10 yard sprint, 10 yard decelerate) [VIDEO] 6. 2 point Stop & Go’s - 4 x 1 (Stop hard every 5 yards for 20 yards) VIDEO] 7. Y Cut Drill - 2 x 1 each direction [VIDEO] Strength 1.A. Back Squat - 5 x 5 @50% [VIDEO] 1.B. Banded TKE’s - 5 x 5 each leg [VIDEO] Build 1.A. DB Reverse Lunge - 3 x 8 each leg [VIDEO] 1.B. SL RDL - 3 x 8 each leg [VIDEO] 2. Buddy Hamstring Curl - 3 x 5 [5|X|X] [VIDEO] 3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO] Trunk 1. Band Static Trunk Stability Circuit - 1 x 30 seconds 8 directions [VIDEO] Phase 1.2: Week 6 - Deload Day 3 - Plyometrics - Absolute Strength - Hypertrophy Dynamic Warm Up Plyometrics - Bilateral Foundation 1. Pogo Jumps - 2 x 10 seconds [VIDEO] 2. Lateral Line Hops - 2 x 10 seconds [VIDEO] 3. Squat Jumps - 2 x 10 seconds [VIDEO] 4. Lunge Jumps - 2 x 10 seconds [VIDEO] 5. Skater Jumps - 4 x 4 each side [VIDEO] 6. Box Jump - 4 x 1 [VIDEO] 7. Lateral Box Jump - 4 x 1 each direction [VIDEO] Strength 1.A. Bench - 5 x 5 @50% [VIDEO] 1.B. Prone Blackburns - 5 x 10 [VIDEO] Build 1.A. Low Cable Row - 3 x 8 [VIDEO] 1.B. DB Bench Press - 3 x 8 [VIDEO] 2.A. Rear Delt Raise - 3 x 8 [VIDEO] 2.B. Lateral Raise - 3 x 8 [VIDEO] 3. Skull Crushers - 3 x 8 [VIDEO] Trunk 1. Palloff Press - 3 x 5 each side [VIDEO] Phase 1.2: Week 6 - Deload Day 4 - Max Velocity - Absolute Strength - Hypertrophy Dynamic Warm Up Max Velocity - Lateral COD 1. High Knee Run - 2 x 10 yds | Lateral High Knee Run - 2 x 10 yds [VIDEO - VIDEO] 2. Butt Kick Run - 2 x 10 yds | Lateral Butt Kick Run - 2 x 10 yds [VIDEO - VIDEO] 3. A Skips - 2 x 10 yards | B Skips - 2 x 10 yards [VIDEO] - [VIDEO] 4. Straight Leg Bounds - 2 x 20 yards [VIDEO] 5. Build Ups - 4 x 1 (build up to top speed - 20 yards) [VIDEO] 6. Assisted/Resisted Crossover Run - 2 x 5 yards and back [VIDEO] 7. Assisted/Resisted Lateral Shuffle - 2 x 5 yards and back [VIDEO] Strength 1.A. Trap Bar Deadlift (low handle) - 5 x 5 @50% [VIDEO] 1.B. Monster Walks - 5 x 10 yards [VIDEO] Build 1. Bulgarian Split Squat - 3 x 8 [2|1|X] [VIDEO] 2. Goodmornings - 3 x 8 [VIDEO] 3. Plantar and Dorsi Flexion - 2 x 20 each [VIDEO] Trunk 1. Band Dynamic Trunk stability Circuit - 1 x 20 yards each direction [VIDEO] .
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