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 | Week 4 | Week 5 | Week 6 |
| Circuit below x2 | | | | | | |
| Superman w/ band | 10-12 light | 10-12 light | 10-12 light | 10-12 light | 10-12 light | 10-12 light |
| Standing hip stretch w/ lunge | 6 each leg | 6 each leg | 6 each leg | 6 each leg | 6 each leg | 6 each leg |
| Moster band kick backs | 15 each side | 15 each side | 15 each side | 15 each side | 15 each side | 15 each side |
| Clamshell hip ups w/ band | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold |
| Do not circuit | | | | | | |
| jumping jacks fly | 3 x 20 | 3 x 20 | 3 x 20 | 3 x 20 | 3 x 20 | 3 x 20 |
| single leg plate hop | 2 x 15 each foot | 2 x 15 each foot | 2 x 15 each foot | 2 x 15 each foot | 2 x 15 each foot | 2 x 15 each foot |
| B skip | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters |
| Bosu single leg drop jump (controlled) | 2 x 6 each leg | 2 x 6 each leg | 2 x 6 each leg | 2 x 6 each leg | 2 x 6 each leg | 2 x 6 each leg |
| ** start w/ 2 foot drop, build to single | | | | |
| General Lifts (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Single arm DB bench | 3 x 10 each side - light | 3 x 10 each side - med | 3 x 8 each side med/heavy | 3 x 8 each side med/heavy | 3 x 10 each side - heavy | 3 x 10 each side - heavy |
| DB walking lunge | 3 x 12 total light | 3 x 12 total light | 3 x 12 total med | 3 x 12 total med | 3 x 12 total med/heavy | 3 x 12 total med/heavy |
| Dips | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight |
| DB step down step up | 3 x 10 each leg light | 3 x 10 each leg light | 3 x 8 each leg med/heavy | 3 x 8 each leg med/heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy |
| optional add 1 | | | | | | |
| push ups | 2 x 8-20 | 2 x 8-20 | 2 x 8-20 | 2 x 8-20 | 3 x 8-20 | 3 x 8-20 |
| weighted back extension | 2 x 15 light | 3 x 12 med | 3 x 12 med | 3 x 10 heavy | 3 x 10 heavy | 3 x 10 heavy |
