Mi-Edge (Sept. 12th - 29th) Phase 1: (Stability)

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:
A. Get moving right away with group activity focusing on coordination & reaction
B. Static & dynamic flexibility with add on mobility exercises (3 planes of motion drills)

Activation & Movement Drills:
(7 - 10 mins. for Quality)
Monday: CrossOver Symmetry Drills & Crawling Drills
Tuesday: Core Circuits + Single Leg or Double Leg Hip Bridge
Wednesday: Single Leg Lowering, Single Foot Hops & Stability Ball Hamstring Curls
Thursday: Mobility & Flexibility Drills (every 2-1/2  mins. take 1 lap)

Stability Phase: Week 2
20 minutes Work (Stability Focus in All Exercises - 4 second lowering)
Monday-
A1- Farmer Carry - 40m
A2- Negative Focus Push Ups - 10
A3 - Ability Level Front Squats - 7 
A4-  One Arm DB Row - 10/10
A5- Mobility Overhead Dowel Wall Squat - 7 (slow)
Conditioning - Run 4 - 100m Sprints

Tuesday- 
A1- Ability Level Bench Press - 10,9,8,7,6 
A2- TRX Rows - 10
A3- 1/2 Kneeling DB Shoulder Press - 8/8
A4- Box Jump Downs with Stable Focus Landing - 5
A5- Static Body Weight Lunge - 10/10 
Conditioning - 6 minute AMRAP of: 75 Jump Rope & 5 Burpees

Wednesday- 
A1- Single Leg Dead Lift - 5/5 with 2 DB
A2- Ability Level Box Step Ups - 5/5 with Bicep Curl
A3- Front Rack Farmer Carry - 40m
A4- Back Squats - 5 
A5- Ab Roll Outs - 10
Conditioning - 3 sets of: (10 Reps each): DB Reverse Flys, DB Lateral Raise & Push Press

Thursday- 
A1- Incline DB Bench Press - 8
A2- Hanging Ab Runners - 20
A3- Band Rows & Chest Press- 20/20
A4- Opposite Arm & Leg Bear Crawl Position Core Exercise - 10/10
A5- One Arm DB Hang Clean  - 10/10
Conditioning - 6 Shuttle Sprints of: (20m Out, 10m Back, 10 Out & 20m Back = 1)