Mi-Edge (Oct. 3rd - 20th) 2nd Phase: (Strength)

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:
Monday - (Partner) Jump Rope & Floor Stretching (1 min Work / 15 Second Transition) 6-10 mins
Tuesday - Game
Weds - Game
Thursday - Dynamic Flexibility

Activation & Movement Drills:
6-10 min AMRAP style for quality
Monday 
A1 - Push Up Plus (10-15-20)
A2 - Hanging Active Shoulders (10-15-20)
A3 - FMS Shoulder Mobility (6-8-10)

Tuesday
A1 - DB Reverse Fly
A2 - Band Rows
A3 - Dead Bug

Wednesday 
A1 - Ab Roller
A2 - Hollow Rock
A3 - Tall Kneeling KB Posture Hold 

Thursday 
A1- R&L Lateral Lunge
A2 - Band Rotation
A3 - Lateral Hops 

Strength Phase 2: 
20 minutes Work of Strength
Rep Range: -(1st week 8-10) (2nd 6-8) (3rd 4-6)
Progression every week in exercise modality / tempo
Monday-
A1- 1/2 Kneeling Single Arm DB Press
A2- DB or BB Bench
A3 - Single leg Leg Lowering 
A4-  Ball Hamstring Curl
A5- Plank & Reach
Conditioning - Team Row   (1st week 1000 meters - 2nd 1500m - 3rd 2000m)
Each Athlete Rows for 45 seconds when they are not they complete 20 Superman's

Tuesday- 
A1- Renegade Rows 
A2- TRX Inverted Rows 
A3- RFE Split Squats
A4- Box Jumps 
A5- Single Leg Hip Lift
Conditioning - EMOM for 6 mins. Box Step Ups (Work for 30 seconds)
**Add in DB Curl week 2 & DB Curl to Press week 3

Wednesday- 
A1- Dead Lift 
A2- MB Squat Cleans
A3- Farmer Carry - 40m
A4- Incline Bench Chest Press
A5- Bear Crawl to Crab Walk
Conditioning - RUN: 400m (Rest 1/2 time) 200m (Rest 1/2 time) 100m
**Record Each Week

Thursday- (Front Gym)
A1- DB One Arm Row
A2- Cable Anti-Rotation Press
A3- Sled Push 
A4- Band Chest Press x 2
A5- Burpee to (Bar Hang - Knees to Chest - Pull-Up)   
Conditioning - Game