New Endeavor Staff Program: Power Emphasis

created by DL Week 1

Day 1

A1) 15 Yard Sprint (5 yard Back Pedal Start)  3x/side

A2)Seated Psoas Lift 2 x 15s/side

B1) Lateral Bound (Stick) 3 x 5/side

B2) Glute Bridge March w/ Hold 2 x(3x3s)/side

C1) Side Standing MedBall Scoop 3 x 5/side

C2) 1/2 Kneeling Belly Press 2 x (5x5s)/side

D1)DB Chest Press 3 x 8

D2) Dead Bug Diagonal Pattern 2 x (3x5s)/side

D3) 1-Arm DB RFE Split Squat 2x 6/side

D4) Supine Neck Flexion 2 x (4x10s)

E1) DB Farmers Walks  2 x 100 yards

E2) Stiff Legged Deadlift w/ Bar 1 x 12

Day 2

Do Something—What was it—How long/Volume

Day 3

A1) 15 Yard Sprint (5-yard lateral shuffle start) 3x/side

A2) Glute Bridge March w Hold 2 x (3x3s)/side

B1) Front Standing MB Shotput 3 x5/side

B2) 1/2 Kneeling Belly Press 2 x (5x5s)/side

C1) Close Grip BB Hang Snatch 3 x 3

C2) PRI 90/90 Balloon Breathing 2 x 6 breaths

D1) Chest Supported ROw (Neutral Grip) 3 x 8

D2) Dead Bug Diagonal Pattern 2 x (3x5s)/side

D1) 1-Arm DB RFE Split Squat 2 x6/side

D4) Supine Neck Flexion 2 x (4x10s)

E1) DB Farmers Walks 1 x 100 yards

E2) Parallel Grip Pull Up (Bodyweight) 1 x failure

Day 4 same as Day 2

Day 5

A1) Close Grip BB Hang Snatch 3 x 3

A2) PRI 90/90 Balloon Breathing 2 x 6 breaths

B1) DB RFE Split Squat 3 x 4/side

B2) DB RFE Split Squat Jump 3 x 4/side

C1) DB Chest Press 3 x 4

C2) Clap Push Up 3 x 6

D1) Chest Supported Row (Neutral Grip) 3 x 8

D2) Dead Bug Diagonal Pattern 2 x (3x5s)/side

D3) SLDL w Empty Bar 2 x 12

D4) Supine Neck Flexion 2 x (4x10s)

E) Parallel Grip Pull Up (Bodyweight) 1 x max

 

B1-B2 and C1-C2 are complex method style

Should be a fun program to do!

 



Categories: Strength Training

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