Foundations – heavier weights programme

Foundations – heavier weights programme

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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)