General Strength Day 1 (6-week program)

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 Week 1Week 2Week 3Week 4Week 5Week 6
Circuit below x2
Prone shoulder series (light plates) 10 each way 10 each way 10 each way 10 each way 10 each way 10 each way 
Jane Fonda weighted 12 each side12 each side12 each side12 each side12 each side12 each side
Bench bridge runners10 each side10 each side10 each side10 each side10 each side10 each side
Forward pogo jump151515151515
forward pogo single foot12-15 each foot 12-15 each foot 12-15 each foot 12-15 each foot 12-15 each foot 12-15 each foot 

Do not circuit
A skip3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters
Skip for height 2 x 5 each leg2 x 5 each leg2 x 5 each leg2 x 5 each leg2 x 5 each leg2 x 5 each leg
lateral cone hop w/ lateral hurdle2 x 6 each side2 x 8 each side2 x 8 each side2 x 8 each side2 x 8 each side2 x 8 each side

General Lifts (circuit if you want)Week 1Week 2Week 3Week 4Week 5Week 6
DB push up single arm row3 x 4 each side light3 x 6 each side med3 x 6 each side med3 x 6 each side heavy3 x 6 each side heavy3 x 6 each side heavy
Front squat reverse lunge series3 x 3 light3 x 3 light3 x 4 med3 x 4 med3 x 4 heavy3 x 4 heavy
Push press3 x10 light3 x 8 med3 x 8 med3 x 8 med3 x 8 heavy3 x 8 heavy
Single leg RDL (DB or BB) 3 x 10 each leg light3 x 8 each leg med3 x 8 each leg med3 x 8 each leg med3 x 8 each leg heavy3 x 8 each leg heavy
optional add:
wide grip pull up8 - 15 use band if needed8 - 15 use band if needed8 - 15 use band if needed8 - 15 use band if needed8 - 15 use band if needed8 - 15 use band if needed

Core circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
Quadruped kick back holds (10-15sec) x 5 each side6-10 steps6-10 steps6-10 steps6-10 steps6-10 steps
Back bridge leg extension holds (10 sec) x5 each sidex5 each sidex8 each sidex8 each sidex10 each sidex10 each side
Front bridge shoulder tapsx 30 sec slowx 45 sec slow x 45 sec slowx 60 sec slowx 60 sec slowx 60 sec slow
single leg lowers from benchx10 each sidex10 each sidex12 each sidex12 each sidex15 each sidex15 each side
optional add
cherry pickersx 30 sec slowx 45 sec slow x 45 sec slowx 60 sec slowx 60 sec slowx 60 sec slow

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