Strength - Masters Training Block

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 

Aerobic Warm up At least 10 min

Activation - circuit x 2Session 1Session 2Session 3
Med ball thoracic stretch x 15x 15x 15
Downard dog to spiderx 12x 12x 12
staggared band step30 steps each way 30 steps each way 30 steps each way 
cable hip extensionx 15 each sidex 15 each sidex 15 each side
Do not circuit below
band resisted lateral bound2 x 8 each leg 2 x 8 each leg 2 x 8 each leg 
lateral shuffle with bound3 x 6 each leg3 x 6 each leg3 x 6 each leg

General lifts Do not circuit Session 1Session 2Session 3
*** add one set up SkiErg or rollerboard between each different exercise (4 total) 
Weighted pull up3 x 5 medium 3 x 5 med / heavy 3 x 5 heavy 
DB Step down step up3 x 5 each leg med3 x 5 each leg med 3 x 4 each leg heavy
BB row (or dumbbell)3 x 5 medium 3 x 5 med / heavy 3 x 4 heavy 
Kettle Bell RDL (can use dumbbell or barbell)3 x 8 med3 x 6 heavy 3 x 6 heavy 

Core (2-3 times through, short rest) Session 1Session 2Session 3
med ball V up (light)x10x10x 12
Side plank hip abx 15 each sidex 15 each sidex 15 each side
BB rotationsx 20 total x 20 total x 20 total 
4 TRX MTN climber with alternating hip abx10-15x10-15x10-15
(Hip AB video)
Quadruped band row x10 each sidex10 each sidex10 each side

Install Nordic Team Solutions

Get our Resources from your home screen. Make it easy to keep your training up to date.
CancelInstall
Tap then ‘Add to Home Screen’