Stability Max Strength Day 1

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
Stretching and personal P.T. exercises	10 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)
Prone chest stretch	x 8 each side	x 8 each side	x 8 each side	x 8 each side	x 8 each side	x 8 each side
Bous Ball SL band cross overs	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side	x 10 each side

SL stability - circuit exercises 2-3 rounds 30-60 sec rest between exercises
KB 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
Band skate jumps (light, band on knees)	x16 total	x16 total	x16 total	x16 total	x16 total	x16 total
Reverse lunge step up jump (small box)	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg	x 5 each leg
SL mini hurdle w/ bosu	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg	x 10 each leg
***can do SL jumps w. monster band around knees

Power lift super set 2-3 sets	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
single arm split stance BB push press	x 6 each arm	x 6 each arm	x 6 each arm	x 6 each arm	x 6 each arm	x 6 each arm
*** can add weight
Split stance pogo	x 10 jumps	x 10 jumps	x 10 jumps	x 10 jumps	x 10 jumps	x 10 jumps

General Lifts (no circuit, any order)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Weighted pull up	3 x 4 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
Optional add:
Bench Press	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

Core circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
High plank band fly	x 8 each side light	x 8 each side light	x 8 each side light	x 8 each side light	x 8 each side light	x 8 each side light
kneeling side plank roll out (w/ mini ball) or TRX	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side	x 15 each side
Hanging leg lift, op knee to elb	x 8-15	x 8-15	x 8-15	x 8-15	x 8-15	x 8-15
Single leg lowers w/ band hold	x 60 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow	x 60 sec slow
Seated KB single arm press	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side