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Phase 5, Week 2, Day 2

The document outlines a workout plan for phase 5 day 2 of an elite training program. It includes exercises like leg lowers, stability ball stir the pot, divinci planks, and cable drop step rotations along with sets, reps, and rest times. The plan recommends building all important athletic traits simultaneously in this phase.

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Chuchusaurio
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448 views1 page

Phase 5, Week 2, Day 2

The document outlines a workout plan for phase 5 day 2 of an elite training program. It includes exercises like leg lowers, stability ball stir the pot, divinci planks, and cable drop step rotations along with sets, reps, and rest times. The plan recommends building all important athletic traits simultaneously in this phase.

Uploaded by

Chuchusaurio
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
  • Week 2, Day 2: Core Workout

The Vert Code- Elite Phase 5

Week 2, Day 2: Core


Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations
Now that we're in phase 5, we are building all important athletic traits simultaneously. Notice we don't have much flexibility exercises in this phase. That is because you should have
developed enough flexibility in the first 4 phases. If that is NOT the case, add in the mobility exercises from earlier phases however you would like.

Remember, anytime we don't add reps week to week that means we're trying to overload intensity (weight increase OR for plyo exercises- max height/explosiveness.
As always, if you feel uncomfortable with any exercise find an alternative instead of doing that exercise with poor form.
Listen to your body and modify the program as needed!

Exercise Sets Reps Weight Distance Time Rest Notes


Daily Overview/Minimum Dose Advice: Phase 5 Day 2&4 1 00:01:00 --:-- min
Leg Lowers 3 6 1:00 min
Stability Ball Stir The Pot 3 7 1:00 min
Divinci Plank 3 00:00:30 1:00 min Perform each side
Cable Drop Step Rotation 3 6 1:00 min Perform each side
Staff Member Notes:

Notes:

© Copyright 2019 PJF Performance

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