Phase 2 Day 5

Strength

Phase 2 Day 5

Strength
Phase 2, weeks 9 – 16, Build strength through progression

You’ll notice as you progress into this phase, that many of the “workout” exercises from phase 1 are now “warm-up” movements in phase 2. Phase 2 progresses with the next level of exercise selection with more frequent use of external weights compared to phase 2. This phase will promote the building of muscle and bone now that you have a sound foundation to build upon.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 6: use an RPE of 8 for exercises where external weights are used.

Week 7 – 8: use an RPE of 9 for exercises where external weights are used.

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Warm Up - Complete in descending order & repeat a 2nd time if needed

Bird-Dog Balance

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Bodyweight Split Squat

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Thoracic Reach Throughs

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Foam Roll Series

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Workout

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

Unilateral KB/DB Split Squat

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Loaded Wall-Sit

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Seated Lateral Shoulder Raise

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Lying Lat Pull-Over

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Quadruped Static Holds

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Cool Down

Dynamic Spiderman Stretch

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Figure 4 Wall Stretch

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Adductor & Hamstring V stretch

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