(P2) At-Home Strength: Weeks 9-12 Session 2

Phase 3: Power (weeks 9-12), Session 2 of 2.

Objectives: In this phase, we focus on developing power. Exercises are high in intensity with lifts performed in an explosive fashion. There is a decrease in the overall volume of the training session and rest times are relatively long between exercises. Extending the rest time will allow us to perform higher quality reps, focus on form and technique, and perform full-body movements.

Click HERE to download printable recording sheet.

PART I. Warm-up

Easy Run 1-3-mile Warm-up Jog or/and Jump Rope

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. Conditioning

Three sets of the following circuit:

Continuous circuit at a high tempo with 1-2 mins recovery between sets.

  • Skater Jumps: 30-60 sec
  • Blast-off Push-ups: 30-60 sec
  • Plank: 30-60 sec
Select any of the 22 plank variations in the video. 

PART III. Single-Leg Exercises

Two sets of the following circuit:

Perform 10 reps each leg with 1-2 mins recovery between reps and sets.

  • Step Up to Balance Frontal, Curl to Overhead Press
  • Single-Leg Squat Touchdown
  • Single-Leg Romanian Deadlift, Single-Arm Curl to Overhead Press

PART IV. Explosive Movements

Three sets of the following circuit:

with 2-3 mins rest between reps and sets.

  • Power Step-Up: 10 Reps
  • Tuck Jumps: 10 Reps 
  • Optional: Kneeling Jumps: 5 reps