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 circuit - any order x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| cable row overhead press | x10 | x10 | x10 | x10 | x10 | x10 |
| Downard dog to spider | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) |
| Reverse warrior lunge w/ reach | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) | x 8 each side (hold 5 sec) |
| Front Bridge w/ ankle band | x 10 steps each side | x 10 steps each side | x 10 steps each side | x 10 steps each side | x 10 steps each side | x 10 steps each side |
| Band skate jumps (light) | x16 total | x16 total | x16 total | x16 total | x16 total | x16 total |
Plyo circuit 3 rounds - at least 30 sec rest between exercises. 1-2 min rest between rounds | | | | | | |
| Weighted Curtsy Squat | x8 each leg med | x8 each leg med | x8 each leg med | x8 each leg med | x8 each leg med | x8 each leg med |
| Lateral bound in place | x10 total | x10 total | x10 total | x10 total | x10 total | x10 total |
| Jump for height | x6 | x6 | x6 | x6 | x6 | x6 |
| *** always add a light warm up set *** | | | | | | |
| General Lifts (no circuit, any order) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Body weight or Weighted pull | 3 x 5 med | 3 x 4 med/ heavy | 3 x 4 heavy | 3 x 4 heavy | 3-4 x 3 Vheavy | 3-4 x 3 Vheavy |
| RFE split squat (DB or BB) | 3 x 6 med | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 4 heavy | 3-4 x 4 heavy | 3-4 x 4 heavy |
| weighted push up | 3 x 6 med | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 4 heavy | 3-4 x 4 heavy | 3-4 x 4 heavy |
| optional add: | | | | | | |
| Dead lift | 3 x 6 med | 3 x 5 med/heavy | 3 x 5 med/heavy | 3 x 4 heavy | 3-4 x 4 heavy | 3-4 x 4 heavy |
| 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) |
| Nordie hip ups | x 15 | x 15 | x 15 | x 15 | x 15 | x 15 |
| 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 |
