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
Warm up: 10-15 mins
| Activation - circuit x2 | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
| Diagonal stick stretch | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| Dyno disk band steps | 20 steps each leg | 20 steps each leg | 20 steps each leg | 30 steps each leg | 30 steps each leg | 30 steps each leg |
| Classic band push | 20 steps each leg | 20 steps each leg | 20 steps each leg | 30 steps each leg | 30 steps each leg | 30 steps each leg |
| Hip stretch w/ rotation | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) | x 10 each side (slow) |
| Do not circuit below | | | | | | |
| Lateral bound w/ forward cone hop | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg |
| single leg mini hurdle w/ bosu | 2 x 8 hurdles | 2 x 8 hurdles | 2 x 8 hurdles | 2 x 8 hurdles | 2 x 8 hurdles | 2 x 8 hurdles |
| classic bounds | 2 x 12 bounds | 2 x 12 bounds | 2 x 12 bounds | 2 x 12 bounds | 2 x 12 bounds | 2 x 12 bounds |
| General Lifts - Do not circuit | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
*** Add one set of swiss ball med ball throw between each different exercise (4 total) | | | | | | |
| Weighted Dips | 3 x 6 med | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 Vheavy | 3 x 4 Vheavy |
| Dead lift (hex bar if possible) | 3 x 6 med | 3 x 6 heavy | 3 x 5 heavy | 3 x 5 heavy | 3 x 4 Vheavy | 3 x 3 Vheavy |
| DB kneeling bench row | 3 x 5 med | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy |
| Weighted step up w/ Bar bell | 3 x 5 each leg med | 3 x 5 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy | 3 x 4 each leg heavy |
| | | | | | |
| add between exercises | | | | | | |
| Swiss ball med ball throw | 1 x 5 | 1 x 5 | 1 x 5 | 1 x 5 | 1 x 5 | 1 x 5 |
