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
WARM UP: 5 - 30 minutes cardio
SESSION
HIP, SHOULDER, GLUTE, CORE ACTIVATION, PLYO
BB Olympic complex
x 2 sets
Walking lunge w/ knee to chest
x 20
Front Bridge walk with ankle bands
x 20 each way
x 2 sets
Lateral Hurdle Hop
x 20 total
x 3 sets
Alternating Step up Jump
x12 total
x 2 sets
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SUPER SET 1: (Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
High Bench Row
week 1: 6 x med
week 2: 6 x heavy
week 3: 6 x heavy
week 4: 6 x heavy
Reverse Pull up
x 12
SUPER SET 2: (Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Front Squat
week 1: 5 x med
week 2: 5 x heavy
week 3: 5 x heavy
week 4: 5 x heavy
Broad Jump
x 5
SUPER SET 3: (Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Weighted Dips
week 1: 5 x med
week 2: 5 x heavy
week 3: 5 x heavy
week 4: 5 x heavy
Push Ups (fast)
x 8 – 10
(Optional) if time and energy allow
Power-clean
3 x 6
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CORE: (circuit 2 - 3 times through, short rest)
TRX tricept extension
X 15
Supine back extension hold plate pass
x 60 seconds
Dip Bar leg extension hold
Week 1,2 – 30 seconds
Week 3,4 – 60 seconds
Single arm BB rotations
x 60 seconds
Bonus:
Single leg V ups
x 15 each side
