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 |
| Prone superman stretch w/ band | x10 hold for 5 sec | x10 hold for 5 sec | x10 hold for 5 sec | x10 hold for 5 sec | x10 hold for 5 sec | x10 hold for 5 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 |
| 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 |
| Plyo circuit. x3 rounds - at least 30 sec rest | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| slit squat mini hurdle | x 12 each leg | x 12 each leg | x 12 each leg | x 12 each leg | x 12 each leg | x 12 each leg |
| single leg mini hurdle | x 8 hurdles | x 8 hurdles | x 8 hurdles | x 8 hurdles | x 8 hurdles | x 8 hurdles |
| mini box pogo step up jump | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg | x 4 each leg |
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 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 |
| weighted hip/glute extension from box | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy |
| DB single arm row | 3 x 5 each arm med | 3 x 4 each arm heavy | 3 x 4 each arm heavy | 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 |
| 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) |
| quadruped band row | x 12 each side | x 12 each side | x 12 each side | x 12 each side | x 12 each side | x 12 each side |
| side plank single leg bridge | x 12 each side | x 12 each side | x 12 each side | x 12 each side | x 12 each side | x 12 each side |
| hanging eccentric leg lowers | x 10 | x 10 | x 10 | x 10 | x 10 | x 10 |
