Week 6 - Isometric [High Force|Low Velocity]

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Pigeon Pose - 2 x 25 seconds each side

2. Monster Walk - 2 x 20 yards (forward and reverse)

Power
1. Vertical Jump - 10 x 1 (X|3|X) [NOTE: Depth should be quarter squat]

2. Single Leg Tuck Jump (land 2 feet) - 4 x 2 ea. leg (X|3|X)

3. Single Leg Tuck Jump (land 1 foot) - 6 x 4 ea. leg (X|2|X)

4. Single Leg Box Jump (land 1 foot) - 4 x 1 ea. leg (X|2|X)

5. Single Leg Approach Box Jump (land 2 feet) - 6 x 1 ea. leg

Strength
1. Back Squat - 5 x 3 (X|4|X) [NOTE: Depth should be above parallel]

2. Walking Lunge - 4 x 10 ea. leg (X|2|X)

3. Band Goodmornings - 4 x 12 (X|2|X)

4.A. Plantar Flexion - 2 x 20 (X|1|X)

4.B. Dorsi Flexion - 2 x 20 (X|1|X)

Core
1.A. Knee Ups - 2 x 20

1.B. Seated Russian Twists - 2 x 25 ea. side

1.C. Flutter Kicks - 2 x 20

Week 6 - Isometric [High Force|Low Velocity]
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Banded Pec Stretch - 2 x 25 seconds ea. side

1.B. Banded Lat Stretch - 2 x 25 seconds ea. side

2. Incline ITY’s - 5 x 5 ea.

Power
1. Single Arm Overhead Squat Drops - 6 x 1 ea. arm (X|2|X)

2.A. Plyo Push Ups - 5 x 5

2.B. Seal Walk - 5 x 15 yds

Strength
1. Push Press - 5 x 3 (X|3|X) [NOTE: Isometric is holding at top]

2.A. Single Arm Row - 4 x 12 ea. arm (X|2|X)

2.B. DB Neutral Press - 4 x 10 (X|2|X)

3.A. Lateral Raise - 4 x 10 (X|1|X)

3.B. Barbell Curl (half range of motion) - 4 x 12 (X|2|X)

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side

Week 6 - Isometric [High Force|Low Velocity]
Day 3
Dynamic Warm Up

Mobilization/Activation
1. Groiners - 2 x 15 ea. side

2. Weighted SL Hip Thrust - 2 x 10 ea. leg (X|2|X)

Power
1. Decel Step Ups - 3 x 5 ea. leg

2. Sprinter Step Ups - 4 x 5 ea. leg

3. Low Squat Jumps - 3 x 8

4. DB Low Squat Jumps (heavy) - 4 x 5

5. DB Squat Jumps - 6 x 4 (X|3|X)

Strength
1. Trap Bar Deadlift - 5 x 3 (X|4|X) [NOTE: Pause right above ground]

2. BB Elevated Reverse Lunge - 4 x 8 (X|2|X)

3. Cable Pull Throughs - 4 x 10 (X|3|X)

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Weighted Plank - 2 x 1 minute

1.B. Side Plank - 2 x 30 sec. ea. side

Week 6 - Isometric [High Force|Low Velocity]
Day 4
Dynamic Warm Up

Mobilization/Activation
1. Y-Cuffs - 2 x 20

2. Face Pull to External Rotation - 2 x 20

Power
1. Med Ball Vertical Toss - 10 x 1 (X|2|X)

2. Split Lunge Med Ball Vertical Toss - 5 x 1 ea. leg

3. Kneeling Combat or Landmine Press - 6 x 2

Strength
1. Bench Press - 5 x 3 (X|4|X)

2. Neutral Grip Pull Down - 4 x 10 (X|4|X)

3. DB Overhead Floor Press - 4 x 8

4.A. Dips - 3 x MAX

4.B. Wheel Rollouts - 3 x 15

Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side

2. Foam Roll - Hip Flexors - 1 x 20 sec. ea. side

3. Foam Roll - Quads - 1 x 20 sec. ea. side

4. Foam Roll - Adductors - 1 x 20 sec. ea. side