Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Smith Machine
- Med Ball
- Swiss Ball
- Barbell + weights
- Stack of weights or a step to stand on
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Heavy Step Up (Smith Machine) - 3 x 8 each leg (minimum 1 min rest between reps)
- Weighted Hip Thrusts - 4 x 6 (minimum 1 min rest between reps)
- Medball jump lunges - 3 sets 3 x 15 secs (10 secs rest between reps / 1 min between sets)
- Swiss ball hamstring curl - 3 x 12 each leg (30 secs rest)
- ISO Push Calf Raise (Smith Machine) - 3 sets x 3 x 25 secs (5 secs rest between sets / 1 min between reps) complete all on right side before moving to the left
- Heavy Slow Calf Raise (Smith Machine) - 3 x 12 rep max (the weight should be heavy enough that you are failing on the last rep)
Weeks 5 - 8 (Increase weights)
- Heavy Step Up (Smith Machine) - 4 x 6 each leg (minimum 1 min rest between reps)
- Weighted Hip Thrusts - 4 x 6 (minimum 1 min rest between reps)
- Medball jump lunges - 3 sets 4 x 15 secs (10 secs rest between reps / 1 min between sets)
- Swiss ball hamstring curl - 3 x 12 each leg (30 secs rest)
- ISO Push Calf Raise (Smith Machine) - 3 sets x 4 x 25 secs (5 secs rest between sets / 1 min between reps) complete all on right side before moving to the left
- Heavy Slow Calf Raise (Smith Machine) - 4 x 10 rep max (the weight should be heavy enough that you are failing on the last rep)
