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 | 10-15 min warm up |
| Activation Circuit x2 | Week 1 | Week 2 | Week 3 | Week 4 |
| Fire hydrant hold w/ ski erg | x 30 pulls each leg | x 30 pulls each leg | x 30 pulls each leg | x 30 pulls each leg |
| Jumping Jack Series | x 20 each way | x 20 each way | x 20 each way | x 20 each way |
| Hip flexor stretch | x 30 seconds each side | x 30 seconds each side | x 30 seconds each side | x 30 seconds each side |
| **do above first | | | | |
| lateral mini hurle | 2 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg | 3 x 8 each leg |
| Runners with stick | 2 x 5 each side | 2 x 5 each side | 2 x 5 each side | 2 x 5 each side |
| Ladder drills | x4 different drills, x2 times | x4 different drills, x2 times | x4 different drills, x2 times | x4 different drills, x2 times |
| Ski specific plyo super-set | Week 1 | Week 2 | Week 3 | Week 4 |
| Tuck Jump | 2 x 10 | 3 x 10 | 3 x 10 | 3 x 10 |
| Skate bounds | 2 x 12 | 3 x 12 | 3 x 12 | 3 x 12 |
