Power Workout + Chest Strength

Horizontal Loading

LLT
Activation – Band Resisted Forward Backward Start Stops

reps 5

Tempo fast

Rest 30s

Develop explosive acceleration and controlled deceleration in the front to back directions with oppositional resistance.

Set	Reps	Tempo	Rest
1	5	Fast	30s (h:m:s)
2	5	Fast	30s (h:m:s)
3	5	Fast	30s (h:m:s)
4	5	Fast	30s (h:m:s)

LMT
Power – MB Rotational SL Broad Jump

reps 10 each

Tempo explosive

Rest 30s

Develops agility and enhances neuromuscular control at impact in the transverse plane with load.

Set	Reps	Tempo	Rest
1	10 each	Explosive	30s (h:m:s)
2	10 each	Explosive	30s (h:m:s)
3	10 each	Explosive	30s (h:m:s)
4	10 each	Explosive	30s (h:m:s)

UMT
Windmill Pushup

reps 10

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	10	Controlled	60s (h:m:s)
2	10	Controlled	60s (h:m:s)
3	10	Controlled	60s (h:m:s)
4	10	Controlled	60s (h:m:s)

ULT
Power – Plyo Push Up

reps 10

Tempo explosive

Rest 60s

Set	Reps	Tempo	Rest
1	10	Explosive	60s (h:m:s)
2	10	Explosive	60s (h:m:s)
3	10	Explosive	60s (h:m:s)
4	10	Explosive	60s (h:m:s)

LMT
DB Staggered Unilateral OH Press with Rotation

reps 10

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	10	Controlled	60s (h:m:s)
2	10	Controlled	60s (h:m:s)
3	10	Controlled	60s (h:m:s)
4	10	Controlled	60s (h:m:s)

LLT
Stability Ball Glute Bridge Press

reps 10

Tempo controlled

Rest 60s

Set	Reps	Tempo	Rest
1	10	Controlled	60s (h:m:s)
2	10	Controlled	60s (h:m:s)
3	10	Controlled	60s (h:m:s)
4	10	Controlled	60s (h:m:s)