Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Box
- Leg Press
- Dumbbell
- Kettlebell
- Swiss Ball
- Smith Machine (You can use a squat rack if your gym doesn't have one of these)
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Power squat straight into a box jump (3 x 5/5)
- Leg press (3 x 12)
- Dumbbell step up straight into a kettlebell swing (3 x 12 (step up left leg) /12 (step up right leg)/16 (KB swings))
- Swiss ball hamstring curl into bridge (3 x 8/8)
- Smith Machine power calf raise (3 x 12)
Weeks 5 - 8
- Power squat straight into a box jump (4 x 4/4)
- Leg press (3 x 10)
- Dumbbell step up straight into a kettlebell swing (3 x 15 (step up left leg) /15 (step up right leg)/20 (KB swings))
- Swiss ball hamstring curl into bridge (3 x 10/10)
- Smith Machine power calf raise (3 x 12)
* Sorry about the background noise in the gym
