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
| Activation circuit x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Sumo squat and reach | x8 each side | x8 each side | x8 each side | x8 each side | x8 each side | x8 each side |
| Lateral band steps | x 20 steps each side | x 20 steps each side | x 20 steps each side | x 20 steps each side | x 20 steps each side | x 20 steps each side |
| Bench hip extension runners 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 |
| Walking leg swings | x 10 each leg | x 10 each leg | x 10 each leg | x 10 each leg | x 10 each leg | x 10 each leg |
| DB front raise w/ light band | x15 | x15 | x15 | x15 | x15 | x15 |
| Plyo Circuit - 1 min rest between sets | x2 sets | x 3 sets | x 3 sets | x 2 sets | x3-4 sets | x3-4 sets |
| Seated box jump | x 5 | x 5 | x 5 | x 5 | x 5 | x 5 |
| single leg hop | x6 each leg | x6 each leg | x6 each leg | x6 each leg | x6 each leg | x6 each leg |
super sets: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets.
| Super Set 1 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted dips | x4 heavy | x4 heavy | x4 heavy | x4 heavy | x4 heavy | x4 heavy |
| Dynamic push ups | x 4 - 8 | x 4 - 8 | x 4 - 8 | x 4 - 8 | x 4 - 8 | x 4 - 8 |
| Super Set 2 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| BB weighted step up | x4 each leg med | x4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x4 each leg heavy | x4 each leg heavy |
| Broad Jump | x 4 | x 4 | x 4 | x 4 | x 4 | x 4 |
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Kneeling pallof w/ leg raise rotation | x 10-12 each side slow | x 10-12 each side slow | x 10-12 each side slow | x 10-12 each side slow | x 10-12 each side slow | x 10-12 each side slow |
| Single leg V up | x 45 sec | x 45 sec | x 60 sec | x 60 sec | x 60 sec | x 60 sec |
| Kneeling plate raise | x12 each side med | x12 each side med | x12 each side med | x12 each side med | x12 each side med | x12 each side med |
| Swiss ball pike w/ leg kick out | x3-5 each side | x3-5 each side | x3-5 each side | x3-5 each side | x3-5 each side | x3-5 each side |
| Weighted front plank | 30 sec heavy | 30 sec heavy | 30 sec heavy | 30 sec heavy | 30 sec heavy | 30 sec heavy |
