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 circuit - any order x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Stationary mobility skip | x 30 sec | x 30 sec | x 30 sec | x 30 sec | x 30 sec | x 30 sec |
| 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) |
| Bous Ball (or dyno disk) 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 |
| 90 / 90 get up | x 6 each side | x 6 each side | x 6 each side | x 6 each side | x 6 each side | x 6 each side |
| 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 |
| 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 |
| Plyo circuit. x3 rounds - at least 30 sec rest | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Banded skate jump | x 10 each way | x 10 each way | x 10 each way | x 10 each way | x 10 each way | x 10 each way |
| lateral bound in place | x 10 total | x 10 total | x 10 total | x 10 total | x 10 total | x 10 total |
We want long rest between max strength sets. Between sets do a recovery exercise from the next section over 60-90 seconds rest | | | | | | |
| General Lifts (no circuit, any order) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| *** always add a light warm up set *** | | | | | | |
| Weighted pull up or body weight | 3 x 4 med | 3 x 4 med/ heavy | 3 x 4 med/ heavy | 3 x 4 med/ heavy | 3 x 4 med/ heavy | 3 x 4 med/ heavy |
| Seated single leg squat press | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg med |
| dumbbell bench press or incline push up | 3 x 5 med | 3 x 5 med/ heavy | 3 x 5 med/ heavy | 3 x 5 med/ heavy | 3 x 5 med/ heavy | 3 x 5 med/ heavy |
