PA Phase Five

Stay in the Power Phase for a minimum of 2 weeks.
Start with Level One Sessions 1- 3.
When you feel ready to try more advanced exercises, add in Level Two Sessions 4-6.
Complete 1-3 Rounds per Session.
Complete quality Reps until you have 3-4 good ones left in reserve (RIR).
If you are getting above 12 Reps for an exercise, slow down the movement and/or add a pause halfway through.

[ Power Session One Playlist ]

POWER BLOCK

Mini Hops_{x 10 Reps}

Counter Movement Jump_{x 4-8 Reps}

STRENGTH BLOCK

A1) Split Squat from the Ground Up _{X 3-4 RIR}

A2) Trunk Stability Push-up _{X 3-4 RIR}

A3) Favorite Mobility Drill _{x 1-2 minutes}

B1) Staggered Stance Hip Hinge _{x 8 Reps Each Side}

B2) Elbow bridge - legs straight x _{8 Reps Each Side}

B3) Favorite Stability Drill _{x 1-2 minutes}

[ Power Session Two Playlist ]

POWER BLOCK

Lateral Mini-hops _{x 5-10 Reps}

Lateral counter movement Jump _{x 4-8 Reps}

STRENGTH BLOCK

A1) Lateral Squat w/Crossbody Reach _{x 3-4 RIR}

A2) Elevated Push-up _{x 3-4 RIR}

A3) Favorite Mobility Drill _{x 1-2 minutes}

B1) Single Leg Deadlift w/R each _{x 3-4 RIR}

B2) HK Band Row _{x 3-4 RIR}

B3) Favorite stability drill _{x 1-2 minutes}

[ Power Session Three Playlist ]

POWER BLOCK

Quarter Squat Jump w/Stick _{x 5 Reps}

Quarter Squat Lateral Jump x/Stick _{x 5 Reps Each Side}

STRENGTH BLOCK

A1) Split Squat _{x 3-4 RIR}

A2) Eccentric Push-up _{x 3-4 RIR}

A3) Favorite mobility drill _{x 1-2 minutes}

B1) Lateral Step Deadlift to Balance _{x 3-4 RIR}

B2) Band Pull-a-Parts _{x 3-4 RIR}

B3) Favorite stability drill _{x1-2 minutes}

[ Power Session Four Playlist ]

POWER BLOCK

Mini-Hops _{x 10 Reps}

Lateral Counter Movement Jump _{x 5 Reps Each Side}

STRENGTH BLOCK

A1) RFESS _{x 3-4 RIR}

A2) Leopard Crawling _{x 3-4 RIR}

A3) Reverse Lunge to Band Row _{x 3-4 RIR}

A4) Favorite Mobility Drill _{x 1-2 minutes}

B1) Single Leg Deadlift w/Single Arm Hold _{x 3-4 RIR}

B2) Spider-Man Push-up _{x 3-4 RIR}

B3) ISO Pallof Band Hold- Deadbug Position _{X 3-4 RIR}

B4) Favorite Stability Drill _{x 1-2 minutes}

[ Power Session Five Playlist ]

POWER BLOCK

Lateral Mini Hops _{x 5 Reps Each Side}

Rotational Countermovement Jump _{x 5 Reps Each Side}

STRENGTH BLOCK

A1) Reverse Lunge to Lateral Lunge _{x 3-4 RIR}

A2) Lateral Crawling _{x 3-4 RIR}

A3) Plank w/Band Row _{x 3-4 RIR}

A4) Favorite Mobility

Drill _{x 1-2 minutes}

B1) SLDL w/Crossbody Reach _{x 3-4 RIR}

B2) Box Hand Walkovers _{x 3-4 RIR}

B3) Side Plank w/Band Row _{x 3-4 RIR}

B4) Favorite Stability Drill _{x 1-2 minutes}

[ Power Session Six Playlist ]

POWER BLOCK

Crossover Reach to Skater Jump _{x 5 Reps Each Side}

Skater Jump _{x 5 Reps Each Side}

STRENGTH BLOCK

A1) RFESS w/Goblet [or DG Bag] Hold _{x 3-4 RIR}

A2) Axis Crawling _x 3-4 RIR

A3) Bent-over Band Crossover Row _{x 3-4 RIR}

A4) Favorite Mobility Drill _{x 1-2 minutes}

B1) Lateral Squat w/Goblet [or DG Bag] hold _{x 3-4 RIR}

B2) Hand Walkout _{x 3-4 RIR}

B3) Deadbug w/Band Palloff Press _{x 3-4 RIR}

B4) Favorite Stability Drill _{x 1-2 minutes}

Lax Posterior Shoulder

Lax Wrist Flexors

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