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
Med Ball Warm up
10 wood choppers each side
10 circles each way
20 side to side
10 squat thrust
Stationary band steps on dyno
20 each leg x 2 sets
Skate jumps band above knees
X 30 seconds x 2 sets
1,2,3 runner holds
12 holds x 2 sets
A – double skip
15 meters x 3 sets
Seated Box Jump (with stick across shoulders)
x 4
x 2 sets weeks 1,2
x 3 sets week 3,4
Hurdle jumps
X 8 x 3- 4 sets
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SUPER SET 1: (Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
Weighted Pull up (Med/heavy weight, move quickly)
week 1: 6 x med
week 2: 6 x heavy
week 3: 6 x heavy
week 4: 6 x heavy
Med Ball Slam
X 10 fast and light
SUPER SET 2: (Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
DB Squat jump
Week 1: 4 x med
Week 2: 4 x med
Week 3: 4 x med
Week 4: 4 x med
Jump for height
X 5
SUPER SET 3: (Pair the next two exercises, then rest between sets - 2 mins)
x 3 sets
BB Lat pullover Straight leg
Week 1: 6 x med
Week 2: 6 x med
Week 3: 6 x med
Week 4: 6 x med
Med Ball chest pass
X 10 light
POWER LIFT
BB Hip Thrusters
week 1: 3 x 8 x med
week 2: 3 x 6 x heavy
week 3: 3 x 6 x heavy
week 4: 3 x 6 x heavy
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CORE: (circuit 2 - 3 times through, short rest)
Plank Up Up Down Down (can add weight)
60 seconds
Supine pass the plate
60 seconds
TRX Mountain Climber
60 seconds
Swiss ball truck driver
60 seconds
