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
super sets: Go directly from the fist exercise in the set to the second without rest. Rest 60-90 sec min between super sets. | | | | | | |
| Plyo superset x3 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Med ball crossover step up | x 4 each leg (med) | x 4 each leg (med) | x 4 each leg (med) | x 4 each leg (med) | x 4 each leg (med) | x 4 each leg (med) |
| Lateral march w/ skate push | x 8 each leg | x 8 each leg | x 8 each leg | x 8 each leg | x 8 each leg | x 8 each leg |
| Super Set 1 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| DB lat pullover knees to chest | x 8 light | x 8 med | x 8 heavy | x 8 heavy | x 8 heavy | x 8 heavy |
| reverse pull up | x 6-10 dynamic | x 6-10 dynamic | x 6-10 dynamic | x 6-10 dynamic | x 6-10 dynamic | x 6-10 dynamic |
| Super Set 2 x3 sets | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| DB squat jump | x5 med | x5 med | x5 med | x5 med | x5 med | x5 med |
| Classic bound | x10 bounds | x10 bounds | x10 bounds | x10 bounds | x10 bounds | x10 bounds |
