6: Power Phase II

Day 1: Heavy Legs

Movement Warm Up: (Do Each Exercise – 2x 20-30 yards)

Light Jogging
Forward Skipping

High Knees – Lateral (R/L)
Shuffle (R/L)

Carioca (R/L)
Backward Run

Dynamic Mobility: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Forward Lunge w/ Elbow In
Inchworm

Backward Lunge & Reach
T-Balance / RDL Walk

Deep Squat & Shuffle
Walking Straight Leg Kick

Lift – Heavy Legs & Back: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Back Squat	4	5 / 5 / 3 / 2
Bench Row (Bat Wings)**	3	10
Lat Pulldown (Underhand Grip)	3	5
1-Leg RDL	3	5
Lateral Box Jump (Alt.)	3	10

** Bat Wings – Pause for 1-2 seconds each rep

Core: (use a 25-45 lb plate or heavy medicine ball resistance)

Plate Situps: 3 x 10

Plate Russian Twist: 3 x 10

PB Alt. Supermans: 3 x 10

Conditioning: 40 Yard Sprints

2 x 14 40 yard sprints – 30 second interval, 3 minutes rest between sets

Day 2: Light Arms

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Prone SCAP Holds – Y,T,W,I

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

3 x Each – Pro-Agility (5-10-5) Drill

3 x Each – Nebraska Drill

Core:

Cable Chop & Lift: 2 x 10 each

Cable Horizontal Push-Pull: 2 x 10 each

Lift – Light Upper-Body: (rest for 2-3 minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Incline Bench Press	3	5
Rotational MB Chest Pass	2	8
3-Way Shoulder Raises	2	8 each
Hammer Curls	2	8
Tricep Extensions	2	8
Wrist Pronation / Supination	2	15-20 each
Grip Work	2	15-20 each

Conditioning: Short Intervals

18 x Half Poles – Complete in 15-18 seconds, rest for 30 seconds

Day 3: Light Legs

Warm-Up & Speed Mechanics: (Do Each Exercise – 2x 10-20 yards – Add Light Stretching / Foam Rolling)

Groin Walk – Forward
Groin Walk – Backward

Groin Skip – Forward
Groin Skip – Backward

High Knee Carioca (R/L)
Stride It Out

Balance Drills: (Do Each Exercise)

Single-Leg Squat & Touch – 2 x 10 each

T-Balance / RDL Hold – 2 x 10 seconds each

Circuit Routine – Light Legs, Back, & Core: (perform exercises in sequence – rest 2-3 minutes between rounds)

Lift	Rounds	Reps	Weight / Accomplished
KB or Back Squat	3	5
1-Arm Dumbell Row
Lateral Lunges
Rollouts
Step-Ups
Alt. Overhead MB Slam

Core:

Partner (Eccentric) Hamstring Curl: 2 x 10

Conditioning: 60 Yard Sprints

2 x 12 60 yard sprints – 30 second interval, 3 minutes rest between sets

Day 4: Heavy Arms

Weightroom Warm Up: (KB = Kettle Bell – Add Light Stretching / Foam Rolling)

Jump Rope Routine – x100
Miniband Hip Series

Shoulder Tubing
Ball Drops / Body Blade

KB (Goblet) Squat – x10
Anti-Rotations – x20

Footwork / Agility Drills:

3 x Each – 3-Cone V-Drill

3 x Each – 4-Cone Box Drill

ABS #4 Core Routine: (Do Each Exercise)

Crunches – 2 x 20
Single Leg Slide – 2 x 10 each

Double Leg Slide – 2 x 20
Cobra Stretch (Hold) – x20 seconds

Lift – Heavy Upper-Body: (add extra warm up sets as needed – 3-5 rest minutes between sets)

Lift	Sets	Reps	Weight / Accomplished
Dumbell Bench Press	3	5
MB Chest Pass	2	10
3-Way Shoulder Raises	2	8 each
Zotman Curls	3	5
Tricep Extensions	3	5
Wrist Flexion / Extension	2	15-20 each
Grip Work	2	15-20 each

Conditioning Test (Practice):

2x 300 Yard Shuttle Test (50 yards down and back three times) – 2 minute break