Power #4A

Sequence builds strength and control for athletes, focusing on chest, shoulders, triceps, hamstrings, and glutes through tempo work and unilateral movements. Emphasise pressing mechanics, hinge patterns, posture, stability, movement quality, and strength endurance. Divide class into two groups; set clock for 1 minute, no rest, for 19 rounds (9 rounds per Zone). 1:00 transition allowed before switching to the opposite zone; brief athletes on both zones. Both zones operate simultaneously; athletes start new movement every minute and use remaining time to rest after completing reps. HEAVIER LOADS ENCOURAGED - negatives eliminated and rep counts reduced - while maintaining movement quality. RPE 8. DB Floor Press and DB Strict Press: Heavy. Hamstring Bridge: Bodyweight or added weight across hips for increased difficulty. Tightrope Deadlift: Heavy