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: 10-15 mins
| Activation | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Hip stretch lunge and reach | 15 lunges each side | 15 lunges each side | 15 lunges each side | 15 lunges each side | 15 lunges each side | 15 lunges each side |
| Moster band kick backs | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side | 60 sec each side |
| Band burpee jumping jack | x 15 | x 15 | x 15 | x 15 | x 15 | x 15 |
| B skip | 2 x 20 meters | 2 x 20 meters | 2 x 20 meters | 2 x 20 meters | 2 x 20 meters | 2 x 20 meters |
| DB thoracic bench fly (light) | x 10 | x 10 | x 10 | x 10 | x 10 | x 10 |
| Circuit exercises below x 2 | | | | | | |
| DB single arm Y's | 12 each arm light | 15 each arm light | 15 each arm med | 15 each arm med | 15 each arm med | 15 each arm med |
| Body weight calf raise | x20 feet together | x20 feet together | x10 each leg / single leg | x10 each leg / single leg | x10 each leg / single leg | x10 each leg / single leg |
| Power | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Eccentric single leg step up | 2 x10 each leg | 2 x10 each leg | 2 x10 each leg | 2 x 10 each leg | 2 x10 each leg | 2 x 10 each leg |
| slow on the way down | | | | |
| General Lifts (circuit if you want) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Bridging DB bench (two feet on ground) | 3 x 12 each arm light | 3 x 12 each arm med | 4 x 10 each arm heavy | 3 x 10 each arm heavy | 4 x 10 each arm heavy | 3 x 10 each arm heavy |
| DB single leg RDL | 3 x 10 each leg light | 3 x 10 each leg med | 4 x 10 each leg heavy | 3 x 10 each leg heavy | 4 x 10 each leg heavy | 3 x 10 each leg heavy |
| Dips | 8-20 | 8-20 | 8-20 | 8-20 | 8-20 | 8-20 |
| Single leg box squat | 3 x 8 each leg | 3 x 10 each leg | 4 x 12 each leg | 3 x 10 each leg | 4 x 10 each leg | 3 x 8 each leg |
| | | | (add weight) | (add weight) | (add weight heavy) |
