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
| Plyo circuit 2-3 times | | | | | |
| Tuck jump | x 8 | x 8 | x 8 | x 8 | x 8 |
| classic bound (explosive) | x 6-8 bounds | x 6-8 bounds | x 6-8 bounds | x 6-8 bounds | x 6-8 bounds |
** go from first exercise directly to the second. Rest 90 sec between sets | | | |
| Super set (2-3 sets) | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| DB deal lift | x 5 med | x 5 med | x 5 med | x 4 heavy | x 4 heavy |
| Diagonal skate bound | x 6-8 bounds | x 6-8 bounds | x 6-8 bounds | x 6-8 bounds | x 6-8 bounds |
** go from first exercise directly to the second. Rest 90 sec between sets | | | |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| Weighted dips | 3 x 4 med | 3 x 4 med / heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
| Weighted pull up | 3 x 4 med | 3 x 4 med / heavy | 3 x 4 heavy | 3 x 3 Vheavy | 3 x 3 Vheavy |
| ***Optional lower add | | | | | |
| DB reverse lunge push press | 2-3 x 3 each leg Med | 2-3 x 3 each leg Med | 2-3 x 3 each leg Med | 2-3 x 3 each leg Med | 2-3 x 3 each leg Med |
| Core (2 times trought, short rest) | week 1 | week 2 | week 3 | week 4 | week 5 |
| TRX Mountain climber | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec |
| Front plank arm raise | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec |
| Side plank | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec |
| Cherry pickers | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec | x 45 -60 sec |
