General Strength Day 2 (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
Stretching / rolling3-5 min
90 / 90 hip stretch 
Suomo stretch 
Personal PT exercises 

Activation Week 1Week 2Week 3Week 4Week 5Week 6
Circuit below x2
kneeling pallof w/ leg rotation raisex10 each sidex10 each sidex10 each sidex10 each sidex10 each sidex10 each side
Prone shoulder series (light plates) 10 each way 10 each way 10 each way 10 each way 10 each way 10 each way 
Clamshell hip ups w/ band12 each side w/ hold12 each side w/ hold12 each side w/ hold12 each side w/ hold12 each side w/ hold12 each side w/ hold

Do not circuitWeek 1Week 2Week 3Week 4Week 5Week 6
A skip3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 20 
B-skip3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters3 x 10-15 meters2 x 15 each foot 
Lateral hurdle A skip2 x 8 hurdles 2 x 8 hurdles 2 x 8 hurdles 2 x 8 hurdles 2 x 8 hurdles 2 x 8 hurdles 
multilateral plate hop2 x 12 each leg 2 x 12 each leg 2 x 12 each leg 2 x 12 each leg 2 x 12 each leg 2 x 12 each leg 
Hurdle jump2-3 x 8 hurdles 2-3 x 8 hurdles 2-3 x 8 hurdles 2-3 x 8 hurdles 2-3 x 8 hurdles 2-3 x 8 hurdles 

General Lifts (circuit if you want)Week 1Week 2Week 3Week 4Week 5Week 6
Single arm single leg bench3 x 10 each side - light3 x 10 each side - med3 x 8 each side med/heavy3 x 8 each side med/heavy3 x 10 each side - heavy3 x 10 each side - heavy
DB walking lunge3 x 12 total light 3 x 12 total light 3 x 12 total med3 x 12 total med3 x 12 total med/heavy3 x 12 total med/heavy
Dips3 x 8-20 body weight3 x 8-20 body weight3 x 8-20 body weight3 x 8-20 body weight3 x 8-20 body weight3 x 8-20 body weight
optional add upper or lower
TRX ham curl2-3 x 10-15 each leg 2-3 x 10-15 each leg 2-3 x 10-15 each leg 2-3 x 10-15 each leg 2-3 x 10-15 each leg 2-3 x 10-15 each leg 
BW pull ups3 sets of 3-5 reps below max3 sets of 3-5 reps below max3 sets of 3-5 reps below max3 sets of 3-5 reps below max3 sets of 3-5 reps below max3 sets of 3-5 reps below max

Core circuit 2-3 times throughWeek 1Week 2Week 3Week 4Week 5Week 6
Side plank hip ab15 each side15 each side15 each side15 each side15 each side15 each side
TRX roll out (from knees or feet) 151515151515
Single leg pallof 10 each side (min 5 sec hold) 10 each side (min 5 sec hold) 10 each side (min 5 sec hold) 10 each side (min 5 sec hold) 10 each side (min 5 sec hold) 10 each side (min 5 sec hold) 
Front plank w/ leg lift abduction8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side8-10 each side
knee to elbow crunch10 each side10 each side10 each side10 each side10 each side10 each side


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