POWER

Day 1

1 2 3 4 5 6 7

SQUAT Strength - Legs / Core

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Dynamic Warm Up:
Sets: 2

= Super Set

Swoops
10

Reps

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Walking Lunges
10

Reps

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3 Leg Dog Hip Openers
10

Reps

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Phase 2:
Sets: 2

Abductor
15

Reps

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Calf Raise
20

Reps

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Phase 3:
Sets: 4

Squats
10

Reps

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Phase 4:
Sets: 3

Pause Squats (3 Second Hold)
4

Reps

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Dead Hang
4

Reps

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Phase 5:
Sets: 4

Straight Leg Oblique Crunch
12

Reps

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Power Toe Touch
12

Reps

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Phase 6:
Sets: 4

Single Leg Press
8

Reps

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Phase 7:
Sets: 3

Farmers March
12

Reps

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Lunges
12

Reps

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