Lesson 5, Topic 2
In Progress

Day 1: Strength/Power Workout

Ryan Basham October 6, 2021
Lesson Progress
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  1. Barbell Front Squat

Sets:  4 Reps: 5

Target Weight: 2-3 Reps in Reserve After Set

*Note – Reps are decreasing weekly, weight should increase accordingly.


2. Vertical Jump

Sets: 4 Reps: 3
Measure whenever possible, and add height in rep tracking notes.
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

3. Split Squat

Sets: 4 Reps: 6 w/ each leg, 12 total
Target Weight: 2-3 Reps in Reserve After Set

4. Split Jumps

Sets: 4 Reps: 3 of each variation
*NOTE – All Jump Variations should be done as follows: 1st set 75% effort, 2nd set and beyond MAX EFFORT

5. Alternating DB Press

Sets: 4 Reps: 5 w/ each arm, 10 total
Target Weight: 2-3 Reps in Reserve After Set
*Note – Reps are decreasing weekly, weight should increase accordingly.

6. Bent Over Row

Sets: 4 Reps: 6
Target Weight: 2-3 Reps in Reserve After Set
*Note – Reps are decreasing weekly, weight should increase accordingly.

7. Pallof Press

Sets: 4 Reps: 15 in each direction
Target Band Weight: 3-4 Reps in Reserve After Set

8. MB Slam

Sets: 4 Reps: 5
Target Medball Weight: 6-10 lbs
Intensity: MAX EFFORT

9. Side Plank

Sets: 4 per side Length: 20 seconds

10. Side Plank w/ Hip Drop

Sets: 4 Reps: 10 each side

11. Plank w/ Tap

Sets: 4 Reps: 10 each arm, 20 total