Phase: Build 2
External resistance exercises moderae to high reps (5-8)
Some exercises of higher output (ie plyos and Oly style movement)
Introduce plyos and single leg strength power
	Wed	Wed	Wed	Wed	Wed		Fri	Fri	Fri	Fri	Fri
Date						Date
Dynamic warm up						Dynamic warm up
Notes: Pulling exercise first and Squats second. The rest of the exercises can be done in any order. Perform Super 8 Shoulder Series after all other upper body exercises.						Notes: Perform Lunges before RDLs
Pulling Exercise	^Sn Pull Hang	^Sn Pull Hang	^P Snat ch	^P Snat ch	^P Snat ch	Lunges				^Alt Exp	^Alt Exp
	^5						^5 bwt	^6 bwt		^Step Ups	^Step Ups
	^5						^5 bwt	^6 bwt
	^5							^6 bwt
Squat Exercise	^B Squat	^B Squat	^B Squat	^Speed Squat	^Speed Squat	Bench Press pair w 1-2-3 toss 2x10	^wu
	^wu	^wu	^5	^wu slow			^6
	^5	^5	^5				^6
	^5	^5	^5			Romanian Deadlift
		^5	^5				^5	^6		^6
DB Alt. Incline Pair w/wghted toe touches 2x20							^5	^6		^6
	^6							^6
	^6					Hip Flexion pair w/ Med Ball pht ball doulbe cr 2x15 Photo 1: Start Position Photo 2: End Position	^8
Physio Ball Leg Curl pair w/ ball routine 2x40	^10						^8
	^10					One Arm Row Dumbell pair w/ basket hangs 2x20	^6
Lat Pulldowns pair w/phy ball tables 2x45s Photo 1: Start Position Photo 2: End Position	^8						^6
	^8					Calf Raises 1x10 Dorsal Flexion 1x8	^8
							^8
Super 8 Shoulder Series Photo Part 1 Photo Part 2						Core Exercise your choice	^2 sets
	^1x10
Core Exercise your choice	^2 sets