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 barley 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
WARM UP: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
Wall thoracic stretch
x 15
Quadruped Breakdancers
x 10 each leg
Staggered Double Band Push classic
2 x 20 steps each leg
Skip for height
2 x 10 skips
Band resisted squat jump and lateral lunge
2 x 8
Squat Jump
2 x 4
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GENERAL LIFTS
DB Single Arm Row
week 1 - 3 x 5 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
Back Squat
week 1 - 3 x 4 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
Weighted Dips
week 1 - 3 x 5 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
Straight Leg Dead Lift
week 1 - 3 x 4 med
week 2 - 3 x 4 heavy
week 3 - 3 x 4 vheavy
week 4 - 3 x 4 vheavy
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CORE - Can Circuit - 2 -3 times through
Hanging hip ups (can also do hanging knees to chest) x 6 - 10
Front Plan w/ plate slide
x 20 total
Bosu side leg lifts (add light ankle band)
x 15 each side
BB roll outs (from feet or knees)
x 10 - 15
Kneeling cross chest cable pull
x 15 each side
