2d • 🏋️ Today's Training
Program 3 of 4 | Power → Posterior Chain Strength
Objective: Express lower-body explosiveness first, then load the posterior chain and pressing strength with structural balance and trunk control.
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⚡ Power Series
A1. Squat Jumps — 3 × 8
A2. Vertical Jumps — 3 × 8
A3. Tuck Jumps — 3 × 8
Rest: 60–90s between rounds
Intent: Max height. Soft landings. Reset every rep. No fatigue chasing — quality only.
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🧱 Posterior Chain Strength
B1. Rack Pull — 4 × 6 @ RPE 8
Load: Heavy but technically sharp.
Brace hard. Drive through mid-foot.
B2. Glute Bridge — 4 × 12
Load: Moderate–heavy
Full lockout. 1-second squeeze at the top.
Rest: 90–120s between sets
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🏋️ Upper Body Strength
C1. Floor Press — 5 × 5 @ RPE 8
Load: ~75–80% 1RM
Controlled descent. Explosive press. Lats engaged.
C2. Band Face Pull — 5 × 12
Light–moderate band
Scap control. Clean tempo.
Rest: 90s
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🍑 Hip Dominance
D. Barbell Hip Thrust — 4 × 10 @ RPE 8
Load: Challenging but controlled
Drive through heels. Strong lockout.
Rest: 90–120s
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🧠 Carries + Rotation
E. DB Farmer’s Walk — 5 × 45 sec
Load: Heavy DBs
Posture tall. Grip strong.
F. Standing Cable Woodchoppers — 3 × 12/side @ RPE 8
Load: Moderate
Control rotation. Own the range.
Rest: 60–90s
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Total Session Time: ~60–65 minutes
Program 3 of 4.
Power feeds strength. Strength protects power.
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Program 3 of 4 | Power → Posterior Chain Strength
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