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 |
| Prone superman stretch w/ band | x10 hold for 5 sec | x10 | x10 | x10 | x10 | x10 |
| fire hydrant band holds (light band) | x 6 each leg hold for 10 sec | x 6 each leg hold for 10 sec | x 6 each leg hold for 10 sec | x 6 each leg hold for 10 sec | x 6 each leg hold for 10 sec | x 6 each leg hold for 10 sec |
| Single leg band series | x 10 each leg, each way | x 10 each leg, each way | x 10 each leg, each way | x 10 each leg, each way | x 10 each leg, each way | x 10 each leg, each way |
| A skip w/ hold | x 15 meters | x 15 meters | x 15 meters | x 15 meters | x 15 meters | x 15 meters |
SL stability - circuit exercises 2-3 rounds 30-60 sec rest between exercises | | | | | | |
| Single leg KB RDL w/ push press | x8 each leg med | x8 each leg med | x8 each leg med | x8 each leg med | x8 each leg med | x8 each leg med |
| Classic bound | x 12 jumps | x 12 jumps | x 12 jumps | x 12 jumps | x 12 jumps | x 12 jumps |
| Squat jump | 2 x 3 jumps | 2 x 3 jumps | 2 x 3 jumps | 2 x 3 jumps | 2 x 3 jumps | 2 x 3 jumps |
| Single leg mini box pallof press | x 8 each leg | x 8 each leg | x 8 each leg | x 10 each leg | x 10 each leg | x 10 each leg |
*** always add a light warm up set *** Can cycle one core exercises between lift sets*** | | | | | | |
| General Lifts (no circuit, any order) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted dip | 3 x 5 med | 3 x 4 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy |
| BB hip thrusters | 3 x 5 med | 3 x 5 med | 3 x 5 med | 3 x 5 heavy | 3 x 5 heavy | 3 x 5 heavy |
| Optional add: | | | | | | |
| BB single arm row | 3 x 5 each arm med | 3 x 5 each arm med | 3 x 5 each arm med | 3 x 4 each arm heavy | 3 x 4 each arm heavy | 3 x 4 each arm heavy |
| Core circuit 2-3 times through | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| BB rotation | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total | x 20 total |
| Single leg back extension | x 30 sec each side x2 | x 30 sec each side x2 | x 30 sec each side x2 | x 30 sec each side x2 | x 30 sec each side x2 | x 30 sec each side x2 |
| TRX mountain climber | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds |
| TRX qudruped hold (not roll out, stationary) | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds | x 30 - 60 seconds |
| Nordie crunches | x 10 - 20 (controlled) | x 10 - 20 (controlled) | x 10 - 20 (controlled) | x 10 - 20 (controlled) | x 10 - 20 (controlled) | x 10 - 20 (controlled) |
| optional add: | | | | | | |
| Single arm KB overhead march | x 30 sec each side | x 30 sec each side | x 30 sec each side | x 30 sec each side | x 30 sec each side | x 30 sec each side |
