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 - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Trunk Rotations | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side |
| Kneeling bench hip stretch | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side | 2 x 10 each side |
| Lateral cable pull | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side | 2 x 15 each side |
| Circuit below x 2 | | | | | | |
| Single leg plate hop | x 15 | x 15 | x 15 | x 15 | x 15 | x 15 |
| Up down plate step | x 10 | x 10 | x 10 | x 10 | x 10 | x 10 |
| Plate quick feet | x 15 | x 15 | x 15 | x 15 | x 15 | x 15 |
| Circuit below x 2 | | | | | | |
| Squat jump | x 4 | x 4 | x 4 | x 4 | x 4 | x 4 |
| single leg hop | x 5 each leg | x 5 each leg | x 5 each leg | x 5 each leg | x 5 each leg | x 5 each leg |
super sets: Go directly from the fist exercise in the set to the second without rest. Rest 1:30-2 min between super sets.
| Super Set 1: x3sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| DB overhead clean | x6 med | x6 med | x6 med | x8 med | x8 med | x8 med |
| Ski erg (fast) | 12 pulls | 12 pulls | 12 pulls | 12 pulls | 12 pulls | 12 pulls |
| Super Set 2: x3sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Band reverse lunge | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg |
| Skip for height | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg |
| Core - circuit 2-3 times | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Supine side hold w/ hand raise | x 30 sec each side | x 30 sec each side | x 30 sec each side | x 30 sec each side | x 30 sec each side | x 30 sec each side |
| swiss ball stir the pot | x 45 sec | x 45 sec | x 60 sec | x 60 sec | x 60 sec | x 60 sec |
| Overhead plate walk | x 60 seconds | x 60 seconds | x 60 seconds | x 60 seconds | x 60 seconds | x 60 seconds |
| Single leg V-ups | x8 each side | x 10 each side | x 15 each side | x 15 each side | | |
| Floor crabs | x 10 - 15 | x 10 - 15 | x 10 - 15 | x 10 - 15 | x 10 - 15 | x 10 - 15 |
