General Strength Day 2 (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
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
cable row w/ overhead press	x15	x15	x15	x15	x15	x15
Seated ankle eversion w/ band	x12	x12	x12	x12	x12	x12
Do not circuit
B skip	2 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters	3 x 20 meters
jumping jacks fly	2 x 20	2 x 20	2 x 20	2 x 20	2 x 20	2 x 20
Runner pogo jump	2 x 10 each leg	3 x 10 each leg	3 x 10 each leg	3 x 10 each leg	3 x 10 each leg	3 x 10 each leg
telemark jump	2 x 6 each leg	2 x 8 each leg	2 x 10 each leg	2 x 10 each leg	2 x 10 each leg	2 x 10 each leg

General Lifts (circuit if you want)	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Single arm DB bench	3x10 each side - med	3x10 each side - med	3x10 each side - heavy	3x10 each side - heavy	3x10 each side - heavy	3x10 each side - heavy
front squat	3x10 light	3x10 med	3 x 10 med	3 x 10 heavy	3 x 10 heavy	3 x 10 heavy
Dips	3x8-20 body weight	3x8-20 body weight	3x8-20 body weight	3x8-20 body weight	3x8-20 body weight	3x8-20 body weight
weighted back extension	3x15 light	3x12 med	3x12 med	3x10 heavy	3x10 heavy	3x10 heavy
choose one below
upper: push ups	2x8-20	2x8-20	2x8-20	2x8-20	3x8-20	3x8-20
Lower: DB step down step up	2x10 each leg light	2x10 each leg light	2x10 each leg med	2x10 each leg med	2x10 each leg heavy	2x10 each leg heavy

Core circuit 2-3 times through	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
Side plank hip ab	15 each side	15 each side	15 each side	15 each side	15 each side	15 each side
TRX roll out	15	15	15	15	15	15
farmer walk	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side	45 sec each side
Row machince pike	10-15	10-15	10-15	10-15	10-15	10-15
knee to elbow crunch	10 each side	10 each side	10 each side	10 each side	10 each side	10 each side