Mi-Edge (Oct. 24th - Nov. 10th) 3rd Phase: (Power)

Program Details:
9 week Strength & Conditioning Program
3 Phases of 3 week Blocks
Phase 1: Stability (Establish Stability, Mobility, Flexibility & Full Body Conditioning) 
Phase 2: Strength (Achieve Strength Endurance, Relative Strength & Durability)
Phase 3 : Power (Earn Max Strength and Explosive Power, Speed, Agility & Quickness)

Warm Up:
Static Stretches - Dynamic Stretches 

Activation:
10 minutes of Intervals or AMRAPs 
2-3 Stations of 30 seconds Work & 15 Rest/Transition 
Monday - Speed Ladders, Med Balls & Hurdles
Tuesday - Core Intervals (A & B routine)
Weds - KB Swings & Single Leg Hip Lift / Extension
Thursday - Body Weight Circuit - Polymeric & Power Focused

Strength & Conditioning:
**Pick ONE exercise to coach in DETAIL**
** Allow 5 minutes Cool Down Stretches and Mobility**
Monday - (Front Gym)
A1 - Back Squats 8,8,6,6,4
A2 - Sled Push 1x
A3 - Mobility Drill
Conditioning - 
7 minutes of:
10 - Air squats
50 - Jump Rope
1x Bear Crawl

Tuesday 
A1 - Bench Press 8,8,6,6,4
A2 - DB Row 10
A3 - AB Roll Outs 15
Conditioning -
Sprints: 200m 1x, 150m 1x, 100m 1x, 50m x2
(Rest 30 - 1 min. between sprints)

Wednesday
25 minute Strength Circuit
A1 - Goblet Squat to Calf Raise 6
A2 - Box Jumps 6 + 6/6 Plate Hops
A3 - Side Plank & Shoulder Mobility 30 seconds per side
A4 - Pull-Ups / Inverted Rows - MMF
A5 - Lateral Lunge 6/6
A6 - Sit Outs 8/8 + 16 Low Back Supermans 
Conditioning - 
4x 30 second Work / 30 second Rest
 Max Reps of: Step Ups 

Thursday 
A1 - Incline Press - 10,10,8,8,6
A2 - Famer Carry - 1x 
A3 - Dead Lift - 5 
Conditioning - 
Complete:
200m Row
200 Jump Rope
30 Push Ups
30 Sit Ups
30 TRX Rows