Phase 5:  Power

Warm-Up

Self-Myofasical Release (SMR)

• Calves (Gastrocnemius), IT-Band, Back (Latissimus Dorsi)
• Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec.

Dynamic Stretches

• Tube Walking, Lunges, Medicine Ball Lift and Chop

Circuit

CORE

Medicine Ball Pullover Throw (on stability ball)

• 2 x 12 reps.
• Explosive Tempo
• No Rest

CHEST – Superset

Barbell Bench Press

• 3 x 5 reps.
• Slow Tempo
• No Rest

Medicine Ball Chest Pass

• 3 x 10 reps.
• Explosive Tempo
• 2 min. Rest

BACK – Superset

Kettlebell Row (1-arm)

• 3 x 5 reps.
• Slow Tempo
• No Rest

Soccer Throw

• 3 x 10 reps.
• Explosive Tempo
• 2 min. Rest

SHOULDERS – Superset

Standing Overhead Kettlebell Press

• 3 x 5 reps.
• Slow Tempo
• No Rest

Medicine Ball Overhead Throw

• 3 x 10 reps.
• Explosive Tempo
• 2 min. Rest

LEGS – Superset

Kettlebell Lunge (sagittal plane)

• 3 x 5 reps.
• Slow Tempo
• No Rest

Squat Jump

• 3 x 10 reps.
• Explosive Tempo
• 2 min. Rest

Cool-Down

Treadmill (optional)

• Brisk walk, gradually reduce speed
• 5-10 min.

Self-Myofascial Release (SMR)

• Calves (Gastrocnemius), IT-Band, Back (Latissimus Dorsi)
• Foam roll on muscle until tender (sore) region is felt.  Hold each tender region for 30 sec.

Static Stretching

• Calves (Gastrocnemius), Hip Flexor group, Back (Latissimus Dorsi)
• Hold each stretch for 30 sec.