Exercise Session #5


Running Up Stairs - PV

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.

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