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Phase 2: Week 9 - Isometric Day 1 - Plyometrics - COD - Triphasic Strength
Phase 2: Week 9 - Isometric Day 1 - Plyometrics - COD - Triphasic Strength
4. SL Isometric Lateral Box Jump (2 outside leg | 2 inside leg) - 4 x 1 [X|3|X] [VIDEO]
5. SL Broad to 90 Degree Broad (4 outside leg | 4 inside leg) - 8 x 1 each leg [VIDEO]
Strength
1.A. Isometric Bench Press - 5 x 2 [1|3|X] [VIDEO]
Build
1.A. DB Neutral Press - 3 x 8 [VIDEO]
Trunk
1. Stir the Pot - 3 x 10 each direction [VIDEO]
Phase 2: Week 9 - Transmutation
Day 2 - Acceleration - Triphasic Strength
Dynamic Warm Up
Strength
1.B. Single Leg Glute Bridge (opposite tucked) - 5 x 5 each leg [VIDEO]
Build
Trunk
Plyometrics - Foundation
Strength
Build
Trunk
2. High Knee Run - 2 x 10 yards | Butt Kick Run - 2 x 10 yards [VIDEO - VIDEO]
Strength
Build
Trunk