Phase 5:  Power

Warm-Up

Self-Myofasical Release (SMR)

• Calves (Gastrocnemius), Tensor Fascia Latae, 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/BALANCE/PLYOMETRIC

Medicine Ball (MB) Back Extension Throw

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

Multiplanar Single-Leg Hop with Stabilization

(Sagittal Plane, Frontal Plane, and Transverse Plane)

• 1 x 10 reps. (each plane)
• Medium Tempo
• 60 sec. Rest

CHEST – Superset

Incline Dumbbell Chest Press

• 3 x 5 reps.
• Slow Tempo
• No Rest

Plyometric Push-Up

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

BACK – Superset

Supported Dumbbell Row

• 3 x 5 reps. (each side)
• Slow Tempo
• No  Rest

Woodchop Throw

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

SHOULDERS – Superset

Seated Dumbbell Lateral Raise 

• 3 x 5 reps.
• Slow Tempo
• No Rest

Overhead MB Throw

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

LEGS – Superset

Cable Hamstring Curl

• 3 x 5 reps.
• Slow Tempo
• No Rest

[Vertical Loading (alternate sets) for Cable Machine (strength) Exercises]

Cable Leg Extension

• 3 x 5 reps.
• Slow Tempo
• No Rest

Lunge Jumps

• 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), Tensor Fascia Latae, 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.