Aim: Complete this programme over a 6 - 8 week period and try to increase the weights a bit every two weeks. Complete all sets of the first exercise before moving onto the next exercise, not to be done as a circuit. Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Step/weight/book to raise your heels off the ground
- Box to jump up to and for hamstring curls
- Hurdle or yoga mat/foam roller
- Hamstring curl machine or swiss ball/Box
- Smith machine - can use a squat rack instead
Weeks 1 - 4
- 1/2 Squat superset with hurdle to box jump - 3 x 8 squats/5 jumps
- Split stances squat - 2 x 8 each side
- Smith press calf raise (or squat rack calf raise) - 3 x 12 (Quick up, slow down)
- Hamstring curl - 3 x 12 each side (3 secs up, 3 secs down)
Weeks 5 - 8 (weights should increase more for the next 4 weeks)
- 1/2 Squat superset with hurdle to box jump - 4 x 5 squats/5 jumps
- Split stance squat - 2 x 5 each side
- Smith press calf raise (or squat rack calf raise) - 4 x 8 (Quick up, slow down)
- Hamstring curl - 3 x 10 each side (3 secs up, 3 secs down)
