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
| Warm up | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Foam roller chest stretches | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min | 1-2 min |
| 90 / 90 hip stretch | 30 sec each side x2 | 30 sec each side x2 | 30 sec each side x2 | 30 sec each side x2 | 30 sec each side x2 | 30 sec each side x2 |
| Activation - any order x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| lateral lunge hip stretch | x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way | 2 x 10 lunges each way |
| Quadruped kickback w/ band | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg |
| Dyno Disk side step w/ band | x 15 each leg | x 15 each leg | x 15 each leg | x 15 each leg | x 15 each leg | x 15 each leg |
| Kettlebell RDL | x 8 med | x 8 med | x 8 med | x 8 med | x 8 med | x 8 med |
Plyo circuit 3 rounds - at least 30 sec rest between exercises. 1-2 min rest between rounds | | | | | | |
| KB swings | x10 | x10 | x10 | x10 | x10 | x10 |
| cross over skate jump | x 8 each side | x 8 each side | x 8 each side | x 8 each side | x 8 each side | x 8 each side |
| Single leg hurdle and boxes | x8 | x8 | x8 | x8 | x8 | x8 |
** mix together a few boxes with hurdles *** | | | | |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted Dips | 3 x 6 med | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3-4 x 3 Vheavy | 3-4 x 3 Vheavy |
| Single leg KB or BB Squat | 3 x 6 med | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 5 med/heavy |
| High bench row | 3 x 6 med | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3-4 x 3 Vheavy | 3-4 x 3 Vheavy |
| optional add | | | | | | |
| Single leg back extension | 2 x 5 each side med/heavy | 2 x 5 each side med/heavy | 2 x 5 each side med/heavy | 2 x 5 each side med/heavy | 2 x 5 each side med/heavy | 2 x 5 each side med/heavy |
| **can add weight) | | | | | | |
| OR | | | | | | |
| Weighted pull up | 2 x 5 med | 2 x 4 med/ heavy | 2 x 4 heavy | 2 x 4 heavy | 2-4 x 3 Vheavy | 2 x 3 Vheavy |
| Core circuit 2-3 times through | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Swiss ball V up | x 8-15 | x 8-15 | x 8-15 | x 8-15 | x 8-15 | x 8-15 |
| front plank band row | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) |
| BB rotations | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total |
| Swiss ball iso runner holds | x5 x 10-15 sec holds each side | x5 x 10-15 sec holds each side | x5 x 10-15 sec holds each side | x5 x 10-15 sec holds each side | x5 x 10-15 sec holds each side | x5 x 10-15 sec holds each side |
| TRX Quadruped rollout | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds | x 30-60 seconds |
