April Base Strength 2

As a reminder our RPE weight scale is as follows:

Light: technique focus. controlled movement. won't be sore the next day

Medium: challenging but can complete all reps and all sets with perfect technique

Heavy: Can barely compete the last rep in each set

Vheavy: Maxed out. Likely needs a spot to finish the last rep

Dynamic: Light but quick, precise movements. Lifting as quick as you can

Aerobic Warm up: 5-15 min

Activation	Week 1	Week 2	Week 3
Circuit below x2
90 / 90 hip stretch	45 sec each side	45 sec each side	45 sec each side
Prone shoulder series (light plates)	x10 each way
Sumo stretch w/ reach	x6 each side	x6 each side	x6 each side
Band ankle inversions	x10 each side	x10 each side	x10 each side
Jane Fonda weighted	x 12 each side	x 12 each side	x 12 each side
Band moster walk	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back
Basic plyo circuit x2
Jump rope	x 30 seconds	x 30 seconds	x 30 seconds
A skip	2 x 20 meters	2 x 20 meters	3 x 20 meters

General Lifts (circuit if you want)	Week 1	Week 2	Week 3
Kettlebell RDL	3 x 10 med	3 x 10 med	3 x 10 med
Push up (Body weight)	3 x 8-20	3 x 8-20	3 x 8-20
*start conservative and build over 3 weeks
Swiss ball ham curls	3 x 15 double leg	3 x 15 double leg	3 x 12 single leg
DB row	3 x 10 each arm	3 x 10 each arm	3 x 10 each arm

Optional adds:
DB step down step up	2 x 10 each leg med
Single arm DB push press (light-med)	2 x 10 each side med

Core circuit 2-3 times through	Week 1	Week 2	Week 3
single leg lowers from bench	x10 each side	x10 each side	x12 each side
Front plank w/ leg raise and abduction	x8 each side	x8 each side	x8 each side
Side plank knee to elbow	x 10 each side	x 10 each side	x 10 each side
swiss ball arm raise	x 6 each side (slow)	x 6 each side (slow)	x 6 each side (slow)