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 |
| single leg plate hop | x10 each leg | x10 each leg | x10 each leg | x10 each leg | x10 each leg | x10 each leg |
| Power lift super set 2-3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Single leg KB push press | x 6 each side med | x 6 each side med | x 6 each side med | x 6 each side med | x 6 each side med | x 6 each side med |
| Split stance pogo | x 10 jumps | x 10 jumps | x 10 jumps | x 10 jumps | x 10 jumps | x 10 jumps |
