Hi Friend,
Happy Sunday to you! Let the momentum continue. We'll train 3 More weeks straight, which brings us to 7 weeks straight total and then we get a break with February vacation. #KeepGoing!
Phase 2 - January 30 - February 17, 2023
Progressions is what we do for the 2nd, 3rd and 4th phases of a quarter and they continue here from warm ups through strength and sometimes even conditioning, but not this phase for conditioning.
4 Point Stability adds instability by moving a leg.
Hops & Jumps move from sticks to double bounces.
Med balls add a shuffle.
Quadruped Opposites adds a single DB and goes to bent-over with a hand support.
Band Pull aparts changes the stance from tall kneel to half kneel.
Hang Jump Shrugs become Hang High Pulls & Hang Clean Pulls
Bridges add a DB to your hips.
Push Ups become unstable with alternating marches.
Split Squats get a 2nd DB in the goblet position.
TRX Rows are encouraged to progress from pendulum to bent knee or bent knee to straight leg or straight leg to feet elevated.
Quadruped DB Rows progress to high plank DB Rows.
Goblet Squats go from 1-DB to 2-DB. Oh Boy!
Shoulders progress from floor slides to legs on wall floor slides, which is great for your back.
Half Kneel, Alt OH Presses becomes Pete's not favorite Split Squat Hold, Alt. OH Press.
1-DB Kickstand RDL becomes 2-DB Kickstand RDL
Chin Ups become Neutral Grip Pull Ups and Bent Arm Pullovers become Straight Arm Pullovers.
@ Mackenzie Conditioning:
(T) Multi-Directional Relays,
(Th) Triathlon Relay
@ Home Conditioning:
(M) Steal Turns | Linear Hand Fires,
(W) Prone Starts | Carioca,
(F) Alt. B. Lunges | Lateral Hand Fires
Calf Training remains the same:
2-Leg Flat to 2-Leg Elevated, to 1-Leg Flat to 1-Leg Elevated to 1-Leg Elevated w/ DB
*40 reps is an arbitrary goal to progress. It could be less, it could be more.
**You could potentially use DB's w/ 2-legs flat or elevated and 1-leg flat.
***Achieving tier 2 is the key!
Weekly Schedule
a.m.
Week 1 - ABA
Week 2 - BAB
Week 3 - ABA
p.m.
Week 1 - BAB
Week 2 - ABA
Week 3 - BAB
Warm Up & Cool Down
