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, core | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Circuit below x2 | | | | | | |
| kneeling pallof w/ leg rotation raise | x10 each side | x10 each side | x10 each side | x10 each side | x10 each side | x10 each side |
| Prone shoulder series (light plates) | 10 each way | 10 each way | 10 each way | 10 each way | 10 each way | 10 each way |
| Clamshell hip ups w/ band | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold | 12 each side w/ hold |
| Single leg pallof | 10 each side (min 5 sec hold) | 10 each side (min 5 sec hold) | 10 each side (min 5 sec hold) | 10 each side (min 5 sec hold) | 10 each side (min 5 sec hold) | 10 each side (min 5 sec hold) |
| Front plank w/ leg lift abduction | 8-10 each side | 8-10 each side | 8-10 each side | 8-10 each side | 8-10 each side | 8-10 each side |
| Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| A skip | 2 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 20 |
| B-skip | 2 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 3 x 10-15 meters | 2 x 15 each foot |
| single leg bosu triple hop | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg |
| General Lifts (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Single arm single leg bench | 2 x 10 each side - light | 3 x 10 each side - med | 3 x 8 each side med/heavy | 3 x 8 each side med/heavy | 3 x 10 each side - heavy | 3 x 10 each side - heavy |
| DB walking lunge | 2 x 12 total light | 3 x 12 total light | 3 x 12 total med | 3 x 12 total med | 3 x 12 total med/heavy | 3 x 12 total med/heavy |
| Dips | 2 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight | 3 x 8-20 body weight |
| Swiss ball ham curl | 2 x 15 slow and controlled | 3 x 15 slow and controlled | 3 x 15 slow and controlled | 3 x 15 slow and controlled | 3 x 15 slow and controlled | 3 x 15 slow and controlled |
| optional add | | | | | | |
| | | | | | |
| BW pull ups | 3 sets of 3-5 reps below max | 3 sets of 3-5 reps below max | 3 sets of 3-5 reps below max | 3 sets of 3-5 reps below max | 3 sets of 3-5 reps below max | 3 sets of 3-5 reps below max |
