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 - circuit x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Diagonal stick stretch | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| Dyno disk band steps | 20 steps each leg | 20 steps each leg | 20 steps each leg | 30 steps each leg | 30 steps each leg | 30 steps each leg |
| Classic band push | 20 steps each leg | 20 steps each leg | 20 steps each leg | 30 steps each leg | 30 steps each leg | 30 steps each leg |
| Hip flexor stretch with rotation | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side | x 10 each side |
| Do not circuit below | | | | | | |
| Skip for height | 2 x 6 each leg | 2 x 6 each leg | 2 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg |
| Skip for distance | 2 x 6 each leg | 2 x 6 each leg | 2 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg |
| lateral bound (hold landing) | 2 x 8 total | 2 x 8 total | 2 x 8 total | 2 x 8 total | 3 x 8 total | 3 x 8 total |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Weighted Dips | 3 x 6 med | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Dead lift (hex bar if possible) | 3 x 6 med | 3 x 6 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 Vheavy | 3 x 3 Vheavy |
| BB Row single arm | 3 x 6 each arm med | 3 x 6 each arm heavy | 3 x 5 each arm heavy | 3 x 5 each arm heavy | 3 x 5 each arm heavy | 3 x 5 each arm heavy |
| Weighted step up | 3 x 5 each leg med | 3 x 5 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy |
| | | | | | |
| Optional add: | | | | | | |
| Body weight pull ups | 3 sets of almost max | 3 sets of almost max | 3 sets of almost max | 3 sets of almost max | 3 sets of almost max | 3 sets of almost max |
