Progreso de Entrenamiento

Week 1

Activación

Manejo de Tejido Blando: 1 x 1
Movilidad: 1 x 5
Circuito Escapular: 1 x -
... and 3 more exercises

WS 1

Bulgarian Squat: 3 x 5 @ ?kg RPE 9
DB Lunge Drop to Stance: 1 x 12 @ ?kg RPE 7
Lunge Rhythmic Jumps: 1 x 10 @ BWkg RPE 6
... and 3 more exercises

WS 2

KB SL Supine Hamstring [IsoHold] 30": 3 x 1 @ ?kg RPE 7
KB Deadlift: 1 x 10 @ ?kg RPE 7
Standing Long Jump/Broad Jump: 1 x 8 @ ?kg RPE 7
... and 3 more exercises

Moon Board

Power Endurance: S1 3x3: 3 x 1 @ 70%kg RPE 7

Week 2

Activación

Manejo de Tejido Blando: 1 x 1
Movilidad: 1 x 5
Circuito Escapular: 1 x -
... and 3 more exercises

WS 1

Bulgarian Squat: 4 x 12 @ ?kg RPE 9
DB Lunge Drop to Stance: 1 x 12 @ ?kg RPE 7
Lunge Rhythmic Jumps: 1 x 10 @ BWkg RPE 7
... and 3 more exercises

WS 2

KB SL Supine Hamstring [IsoHold] 30": 4 x 1 @ ?kg RPE 7
KB Deadlift: 1 x 10 @ ?kg RPE 7
Standing Long Jump/Broad Jump: 1 x 8 @ ?kg RPE 7
... and 3 more exercises

Moon Board

Power Endurance: S2 3x4: 4 x 1 @ 70%kg RPE 7

Week 3

Activación

Manejo de Tejido Blando: 1 x 1
Movilidad: 1 x 5
Circuito Escapular: 1 x -
... and 3 more exercises

WS 1

Bulgarian Squat: 3 x 10 @ ?kg RPE 9
DB Lunge Drop to Stance: 1 x 10 @ ?kg RPE 8
Lunge Rhythmic Jumps: 1 x 8 @ ?kg RPE 8
... and 3 more exercises

WS 2

KB SL Supine Hamstring [IsoHold] 30": 3 x 1 @ ?kg RPE 8
KB Deadlift: 1 x 12 @ ?kg RPE 8
Standing Long Jump/Broad Jump: 1 x 10 @ ?kg RPE 8
... and 3 more exercises

Moon Board

Power Endurance: S3 3x4: 4 x 1 @ 70%kg RPE 7

Week 4

Activación

Manejo de Tejido Blando: 1 x 1
Movilidad: 1 x 5
Circuito Escapular: 1 x -
... and 3 more exercises

WS 1

Bulgarian Squat: 4 x 10 @ ?kg RPE 9
DB Lunge Drop to Stance: 1 x 10 @ 60kg RPE 8
Lunge Rhythmic Jumps: 1 x 8 @ 20kg RPE 8
... and 3 more exercises

WS 2

KB SL Supine Hamstring [IsoHold] 30": 4 x 1 @ ?kg RPE 8
KB Deadlift: 1 x 12 @ ?kg RPE 8
Standing Long Jump/Broad Jump: 1 x 10 @ ?kg RPE 8
... and 3 more exercises

Moon Board

Power Endurance: S4 3x5: 5 x 1 @ 70%kg RPE 7