Strength - In Season General / Max

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
Foam roller - chest stretches	2-3 minutes
Circuit below x2
Band clamshell hip ups	x 15 each side
Bench hip extension band runners	x 15 each leg
High plank DB shoulder series	x 6 each arm (light) front & side
Hip flexor stretch and reach	x 8 each side slow

Plyo Circuit x 2-4 times	rest: 30sec between exercises, 60sec between sets
lat bound w/ single leg tuck jump	x 6 each leg
broad jump	x 6

General Lifts - can circuit if you want	Progression sets	Set 1	Set 2	Set 3
Weighted Dips	(can sub with pull ups)	x 8 (light)	x 6 med	x 4 heavy
Single leg DB or BB RDL	(can sub with step ups)	x 8 e/l light	x 6 med	x 6 med
Push press	BB or DB	x 10 light	x 8 med	x 6 heavy

optional add:
back squats	add if legs are feeling good, take out if tired	x 10 light	x 8 med	x 6 heavy
	Can replace w/ kettle bell or med ball squat

Core (2-3 times through, short rest)	TRX Circuit
TRX roll out	x 10-15 (from knees or feet)
TRX wood choppers	x 10 each side
TRX Mountain climber	x 20 total
TRX high plank hip AB	x 10 - 20 total
TRX knees to chest	x 15 each side