Monday Weeks 1 & 2

Core Activation
Workout Specific Activation
Power

Upper Push/Pull

Lower Push/Pull

Wednesday Weeks 1 & 2

Core Activation
Workout Specific Activation
Power

Upper Push/Pull

Lower Push/Pull

Friday Weeks 1 & 2

Core Activation
Workout Specific Activation
Power

Upper Push/Pull

Lower Push/Pull

Example Practice Plans

Warm Up

Week 3

Planks 2x30 seconds

Glute Bridge 2x30 seconds
Squat 3x12
Med Ball Slam 3x6
Pull-ups 3x12
Negative Pushups 3x6
Lunges 3x12 (each leg)
RDL's 3x12

Warm-up

Week 3

Rotational Planks 2x10 each side

Push-ups 2x12
Bench Press 3x12
Med Ball Overhead Throw 3x6
DB Bench 3x12
DB Single Arm Row 3x12
Weighted Glute Bridge 3x12 (each leg)
Wall Sits w/med ball b/t leg squeeze 3x30 seconds

Warm-up
Side to Side Planks 2x10 (down and back = 1)
Hip Get Ups 2x10
Hang Clean 3x12
Med Ball Squat Jumps 3x6
Front Squat 3x12
IPSO RDL's 3x12 (each side)
Shoulder 30's
Tricep Push-down 3x12

Week 3

ample Practice Plans

Warm Up

Week 4

Planks 2x30 seconds

Glute Bridge 2x30 seconds
Squat 3x8
Med Ball Slam 3x6
Weighted Pull-ups 3x8
Weighted Negative Pushups 3x6
Lunges 3x8 (each leg)
RDL's 3x8

Warm-up

Week 4

Rotational Planks 2x10 each side

Push-ups 2x12
Bench Press 3x8
Med Ball Overhead Throw 3x6
DB Bench 3x8
DB Single Arm Row 3x8
Weighted Glute Bridge 3x8 (each leg)
Wall Sits w/med ball b/t leg squeeze 3x45 seconds

Warm-up
Side to Side Planks 2x10 (down and back = 1)
Hip Get Ups 2x10
Hang Clean 3x8
Med Ball Squat Jumps 3x6
Front Squat 3x8
IPSO RDL's 3x8 (each side)
Shoulder 30's
Tricep Push-down 3x8

Week 4

Warm Up
Planks 2x30 seconds
Glute Bridge 2x30 seconds
Squat 5x3-5
Med Ball Slam 3x6
Weighted Pull-ups 3x3-5
Weighted Negative Pushups 3x6
Lunges 3x6 (each leg)
RDL's 3x6

Warm-up
Rotational Planks 2x10 each side
Push-ups 2x12
Bench Press 3x3-5
Med Ball Overhead Throw 3x6
DB Bench 3x5
DB Single Arm Row 3x5
Weighted Glute Bridge 3x5 (each leg)
Wall Sits w/med ball b/t leg squeeze 3x1 minute

Warm-up
Side to Side Planks 2x10 (down and back = 1)
Hip Get Ups 2x10
Hang Clean 3x3-5
Med Ball Squat Jumps 3x6
Front Squat 3x3-5
IPSO RDL's 3x5 (each side)
Shoulder 30's
Tricep Push-down 3x5