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 below x2 | 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 |
| Trunk Rotations | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side |
| 90/90 hip stretch | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side |
| Kneeling band hip extension | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) | x 12 each side (light) |
| Plyos circuit below x 2-3 times | * 1 min rest between exercises | | | | | |
| Crossover skate jump | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg |
| double hop bound | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg |
super sets: Go directly from the first exercise in the set to the next with approx 10-20 seconds rest. Rest at least 60 seconds between sets | | | | | | |
| Super Set x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| RFE BB split squat | x 4 each leg med | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy | x 4 each leg heavy |
| Single leg lateral min hurdle | x4 each leg | x4 each leg | x4 each leg | x4 each leg | x4 each leg | x4 each leg |
| Super Set x 3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted Dips | x4 (med) | x4 (med) | x4 (heavy) | x4 (heavy) | x4 (heavy) | x4 (heavy) |
| Swiss ball med ball throw | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) | x 6 (med) |
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| TRX tricep extensions | x 8-12 | x 8-12 | x 8-12 | x 8-12 | x 8-12 | x 8-12 |
| TRX wood choppers | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| Med ball side toss | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| med ball bicycles | x45 seconds | x45 seconds | x45 seconds | x45 seconds | x45 seconds | x45 seconds |
| Back extension hold | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec | x 45-60 sec |
