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: 5-15 min
| Activation Circuit x2 | Week 1 | Week 2 | Week 3 | Week 4 |
| Pair the following two | | | | |
| Classic band push | 2 x15 pushes then 30 sec hold | 2 x15 pushes then 30 sec hold | 2 x15 pushes then 30 sec hold | 2 x15 pushes then 30 sec hold |
| monster band classic hold | 2 x15 pushes then 30 sec hold | 2 x15 pushes then 30 sec hold | 2 x15 pushes then 30 sec hold | 2 x15 pushes then 30 sec hold |
| Bench hip extension runners w/ band | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg | 2 x 12 each leg |
| Hip flexor stretch and rotation | 2 x 30 seconds each side | 2 x 30 seconds each side | 2 x 30 seconds each side | 2 x 30 seconds each side |
| Jump Rope | 3 x 30 seconds | 3 x 30 seconds | 3 x 30 seconds | 3 x 30 seconds |
| Velocity triple set 2 | Week 1 | Week 2 | Week 3 | Week 4 |
| 2 x through | 3 x through | 3-4 x through | 3-4 x through |
| Lateral DB step up | x 6 each leg | x 6 each leg | x 6 each leg | x 6 each leg |
| push up | x 6-8 | x 6-8 | x 6-8 | x 6-8 |
| Split squat plate rotations | x10 | x10 | x10 | x10 |
| can also use med ball or DB | | |
