Masters 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 
Single leg drop and hold x 6 each leg x 6 each leg x 6 each leg x 6 each leg x 6 each leg x 6 each leg 

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 series (use KB)3 x 3 light3 x 3 light3 x 4 med3 x 4 med3 x 4 heavy3 x 4 heavy
DB row 3 x 8 med2 x 8 med2 x 8 med2 x 8 heavy2 x 8 heavy2 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: 
Single arm DB push press2 x 10 each arm light 2 x 10 each arm light 2 x 10 each arm light 2 x 10 each arm med2 x 10 each arm med2 x 10 each arm med

Core circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
single leg lowers from bench10 each side10 each side12 each side12 each side15 each side15 each side
Front plank op arm op leg raise5 each side5 each side8 each side8 each side10 each side10 each side
cherry pickers30 sec slow45 sec slow 45 sec slow60 sec slow60 sec slow60 sec slow
Side plank hip ab15 each side15 each side15 each side15 each side15 each side15 each side
Front bridge shoulder taps30 sec slow45 sec slow 45 sec slow60 sec slow60 sec slow60 sec slow

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