(P3) Strength Training: Week 2 Session 2

Pre-Season -Summer/Fall 2021 Training Cycle
Strength Program: Week 2, Session 2

Last week, we familiarized ourselves with what may have been a dozen new exercises and movements. We now aim to improve our movement patterns, execution, and strength by repeating these exercises and increasing both volume and intensity of each session. All exercises can be performed without weights or props. If the exercises feel too easy, then it is recommended,  whenever possible, to add weights or make use of a mini-band to make the exercise more challenging. To best gauge your progress and identify your baseline use the PDF provided in each session to keep notes of your sessions outcomes.

Click HERE to download printable version.

PART I: ACTIVATION & WARM-UP

Option 1: Mini-band activation routine + 1-3 mile easy run, 15-30 minute stationary bike ride, or elliptical.

Option 2: Mini-band activation routine + 5-minute jump rope w/ variations 

Continuous Jump Roping with movement variations. Preferably done with a jump rope, but can be performed without if you lack the equipment and/or space.

PART II: MOBILITY & STRENGTH

Perform circuit 2x with 15 secs between reps and 30 secs recovery between sets. Take 1-2 min before moving on to Part III. 

PART III: CORE & HIPS

Perform circuit 3x with 15 secs between reps and 30 secs recovery between sets. Take 60-secs before moving on to Part IV. 

PART IV: LOWER & UPPER BODY

Perform circuit 3x with 15 secs between reps and 30 secs recovery between sets.