Masters Strength - GS Day 1 (6 week program )

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, mobility, coreWeek 1Week 2Week 3Week 4Week 5Week 6
Circuit below x2
Prone shoulder series (light plates) 10 each way 10 each way 10 each way 10 each way 10 each way 10 each way 
Front plank w/ band hip abduction12 each side12 each side12 each side12 each side12 each side12 each side
Single leg band adduction15 each side15 each side15 each side15 each side15 each side15 each side
Quadruped kick back holds (10-15sec) x 5 each side6-10 steps6-10 steps6-10 steps6-10 steps6-10 steps
Side plank band row x 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each sidex 15 each side
Foam roller chest stretches 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 

Do not circuit - 30 sec rest between jumpsWeek 1Week 2Week 3Week 4Week 5Week 6
progressing pogo2 x 10 3 x 10 3 x 10 3 x 10 3 x 10 3 x 10 
A skip2 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters
B-skip2 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters
Skip for height 2 x 5 each leg3 x 5 each leg3 x 5 each leg3 x 5 each leg3 x 5 each leg3 x 5 each leg

General Lifts (circuit if you want)Week 1Week 2Week 3Week 4Week 5Week 6
DB push up single arm row3 x 4-8 each side (light) 3 x 4-8 each side (med) 3 x 4-8 each side (med) 3 x 4-8 each side (med) 3 x 4-8 each side (med) 3 x 4-8 each side (med) 
Front squat reverse lunge series3 x 3 each way light3 x 3 each way light3 x 3 each way med3 x 4 each way med3 x 4 each way med3 x 4 each way med
DB lat pullover - bridging sigle leg 3 x 5 each leg light 3 x 5 each leg light 3 x 5 each leg med3 x 5 each leg med3 x 5 each leg heavy3 x 5 each leg heavy
Iso quarter squat w/ hip abduction***3 x 10 each side3 x 10 each side3 x 10 each side3 x 10 each side3 x 10 each side3 x 10 each side
*** Start without band, then add band above knee

Core circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
Front plank knee tapx 60 secx 60 secx 60 secx 60 secx 60 secx 60 sec
iso leg holdx 45 - 60 sec x 45 - 60 sec x 45 - 60 sec x 45 - 60 sec x 45 - 60 sec x 45 - 60 sec 
Band resisted crunchx10-15x10-15x10-15x10-15x10-15x10-15


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