Scribd
Upload
857 views

Week 8 - Deload: Day 1 Dynamic Warm Up Mobilization/Activation

This document outlines a 4-day deload week training program. Each day focuses on dynamic warmups, mobilization/activation exercises, power exercises at 70% effort, strength exercises at 50% effort, and recovery techniques like foam rolling and baths. The program reduces training intensity and volume to allow the body to recover in preparation for the next training cycle.

Uploaded by

GigiGatto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
857 views

Week 8 - Deload: Day 1 Dynamic Warm Up Mobilization/Activation

This document outlines a 4-day deload week training program. Each day focuses on dynamic warmups, mobilization/activation exercises, power exercises at 70% effort, strength exercises at 50% effort, and recovery techniques like foam rolling and baths. The program reduces training intensity and volume to allow the body to recover in preparation for the next training cycle.

Uploaded by

GigiGatto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 4

Week 8 - Deload

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Pigeon Pose - 2 x 25 seconds each side

2. Monster Walk - 2 x 20 yards

Power
1. Vertical Jump - 10 x 1 (Technique Practice - 70%)

2. Single Leg Approach Box Jump (land 2 feet) - 8 x 1 ea. leg

Strength
1. Back Squat - 5 x 5 (50%)

2. Walking Lunge - 4 x 6 ea. leg

3. Band Goodmornings - 4 x 8

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Knee Ups - 2 x 20

1.B. Seated Russian Twists - 2 x 25 ea. side

1.C. Flutter Kicks - 2 x 20


Week 8 - Deload
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Banded Pec Stretch - 2 x 25 seconds ea. side

1.B. Banded Lat Stretch - 2 x 25 seconds ea. side

2. Incline ITY’s - 5 x 5 ea.

Power
1. Push Ups - 5 x 10

Strength
1. Push Press - 5 x 5 (50%)

2.A. Single Arm Row - 4 x 8 ea. arm

2.B. DB Neutral Press - 4 x 8

3.A. Lateral Raise - 4 x 10

3.B. Barbell Curl (half range of motion) - 4 x 12

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side

4. Ice Bath - 20 minute soak


Week 8 - Deload
Day 3
Dynamic Warm Up

Mobilization/Activation
1. Groiners - 2 x 15 ea. side

2. SL Hip Thrust - 2 x 10 ea. leg

Power
1. Decel Step Ups - 6 x 5 ea. leg

2. Low Squat Jumps - 6 x 8

Strength
1. Trap Bar Deadlift - 5 x 5 (50%)

2. BB Elevated Reverse Lunge - 4 x 6

3. Cable Pull Throughs - 4 x 10

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Plank - 2 x 1 minute

1.B. Side Plank - 2 x 30 sec. ea. side


Week 8 - Deload
Day 4
Dynamic Warm Up

Mobilization/Activation
1. Y-Cuffs - 2 x 20

2. Face Pull to External Rotation - 2 x 20

Power
1. Med Ball Vertical Toss - 8 x 1

2. Kneeling Combat or Landmine Press - 3 x 4

Strength
1. Bench Press - 5 x 5 (50%)

2. Neutral Grip Pull Down - 4 x 10

3. DB Overhead Floor Press - 4 x 8

4.A. Dips - 3 x 8

4.B. Wheel Rollouts - 3 x 15

Recovery
1. Foam Roll - QLO - 1 x 20 sec. ea. side

2. Foam Roll - Hip Flexors - 1 x 20 sec. ea. side

3. Foam Roll - Quads - 1 x 20 sec. ea. side

4. Foam Roll - Adductors - 1 x 20 sec. ea. side

5. Epsom Salt Bath (tepid water, no lights on) - 30-45 minute soak

You might also like