General Strength Day 1 (6 weeks)

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

Activation	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Circuit below x2
prone plate pass	x15	x15	x15	x15	x15	x15
90 / 90 hip stretch	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side
Sumo stretch w/ reach	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side	x6 each side
Band ankle inversions	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side	x10 each side
Do not circuit
Band moster walk	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back	2 x 20m forward/back
and inckey shuffle	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds	2 x 20 seconds
A skip	2 x 20 meters	2 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters
lateral cone hop w/ lateral hurdle	2 x 6 each side	2 x 8 each side	2 x 8 each side	2 x 8 each side	2 x 8 each side	2 x 8 each side
Skip for height	2 x 5 each leg	2 x 5 each leg	2 x 5 each leg	2 x 5 each leg	2 x 5 each leg	2 x 5 each leg

General Lifts (circuit if you want)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
DB push up single arm row	3x4 each side light	3x6 each side med	3x6 each side med	3x6 each side heavy	3x6 each side heavy	3x6 each side heavy
Front squat reverse lunge series	3x3 light	3x3 light	3x4 med	3x4 med	3x4 heavy	3x4 heavy
wide grip pull up	3x5-10	3x5-10	3x5-15	3x5-15	3x5-15	3x5-15
Swiss ball ham curls	2 x 20	2 x 20	3 x 20	3 x 20	3 x 20	3 x 20
DB row	2 x 8 med	2 x 8 med	2 x 8 med	2 x 8 heavy	2 x 8 heavy	2 x 8 heavy

Core circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Runners march w/ kettlebell	6-10 steps	6-10 steps	6-10 steps	6-10 steps	6-10 steps	6-10 steps
Front plank op arm op leg raise	x5 each side	x5 each side	x8 each side	x8 each side	x10 each side	x10 each side
TRX wood choppers	x10 each side	x10 each side	x12 each side	x12 each side	x15 each side	x15 each side
Roman chair sit up	x10	x10	x15	x15	x15	x15
single leg lowers from bench	x10 each side	x10 each side	x12 each side	x12 each side	x15 each side	x15 each side