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Week 4 - Deload: Day 1 Dynamic Warm Up Mobilization/Activation

The document outlines a 4 day deload week training program. Each day includes a dynamic warm up, mobilization/activation exercises, power exercises at lower volume and intensity, multi-joint strength exercises at 50% of normal weight, and core exercises. Recovery techniques like foam rolling, ice baths, and Epsom salt baths are also incorporated each day to aid in recovery during the deload week.

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1K views4 pages

Week 4 - Deload: Day 1 Dynamic Warm Up Mobilization/Activation

The document outlines a 4 day deload week training program. Each day includes a dynamic warm up, mobilization/activation exercises, power exercises at lower volume and intensity, multi-joint strength exercises at 50% of normal weight, and core exercises. Recovery techniques like foam rolling, ice baths, and Epsom salt baths are also incorporated each day to aid in recovery during the deload week.

Uploaded by

GigiGatto
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Week 4 - Deload

Day 1
Dynamic Warm Up

Mobilization/Activation
1. Hip Flexor Stretch w/ Arm Reach - 2 x 25 seconds each side

2. Banded Hip Activation - 2 x 20 lateral, 20 reverse

Power
1. Pogo Jumps - 5 x 10 sec.

2. Box Jump - 12 x 1 (3|X|X)

3. Single Leg Vertical Jump - 6 x 1 ea. leg (3|X|X)

Strength
1. Back Squat - 5 x 5 (50%)

2. Bulgarian Split Squat - 4 x 6 ea. leg

4. Buddy Hamstring Curls - 5 x 5

5.A. Plantar Flexion - 2 x 20

5.B. Dorsi Flexion - 2 x 20

Core
1.A. Sprinter Sit Ups - 2 x 20

1.B. Hip Lifts - 2 x 20 ea. side

1.C. Pike Crunches - 2 x 20


Week 4 - Deload
Day 2
Dynamic Warm Up

Mobilization/Activation
1.A. Pec Minor Stretch - 2 x 25 seconds ea. side

1.B. Lat Stretch - 2 x 25 seconds ea. side

2. Wall Scap. Mobility - 5 x 5

Power
1. Power Skips - 10 x 1 (10 yards)

2. Power Bounds (double leg/height) - 10 x 1 (10 yards)

3. Push Ups - 6 x 4

Strength
1. Overhead Press - 5 x 5 (50%)

2.A. Inverted Row - 4 x 8

2.B. Push Ups - 4 x 8

3.A. EZ Bar Bicep Curl (2 close, 2 wide) - 4 x 8-10

3.B. Hanging Knee Raise - 4 x 8-10

Recovery
1. Foam Roll - Piriformis - 1 x 1 minute ea. side

2. Foam Roll - IT Band - 1 x 1 minute ea. side

3. Foam Roll - Hamstrings - 1 x 1 minute ea. side

4. Ice Bath - 20 minute soak waist down


Week 4 - Deload
Day 3
Dynamic Warm Up

Mobilization/Activation
1. 90/90 Stretch (3 way forward) - 2 x 15 seconds each way

2. Banded Hip Circle Squats (elevated toes) - 2 x 20

Power
1. Squat Drops - 2 x 3 (20 sec. rest between sets)

3. Squat Jumps - 2 x 4 (2|X|X)

5. Squat Jumps - 3 x 10 seconds

Strength
1. Front Load Single Leg Box Squat - 5 x 5 ea. leg (50%)

2. Romanian Deadlift - 4 x 6

3. Barbell Step Ups - 4 x 4 ea. leg

4.A. Plantar Flexion - 2 x 20

4.B. Dorsi Flexion - 2 x 20

Core
1.A. Med Ball Sit Ups - 2 x 20

1.B. Med Ball Twists - 2 x 10 ea. side


Week 4 - Deload
Day 4
Dynamic Warm Up

Mobilization/Activation
1.A. Band Dislocations - x 20

1.B. Band Pull Aparts - x 20

Power
1. Landmine Single Arm Jerk - 3 x 2

2. Med Ball Underhand Toss - 8 x 1 (2|X|X)

Strength
1. Bench Press - 5 x 5 (50%)

2.A. Pull Up - 4 x 6

2.B. I,T,Y’s - 4 x 3 ea.

3.A. Wall Walks - 3 x 2

3.B. Tricep Rope Extension - 3 x 8

Core
1. Weighted Sit Ups - 3 x 12

Recovery
1. Epsom Salt Bath (tepid water, no lights on) - 30-45 minute soak

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