Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
In order to get the correct weight for the exercises we want to use the “Reps in Reverse” method. You want to choose a heavy enough weight that you can perform your target rep range but you should be able to do 3 more reps at the end.
E.g. If I have set 6 reps, you should feel like you could do 9 with good form. So using a challenging but not max weight. It might take a couple of sessions to get the weight right, just take your time.
Equipment:
- Resistance band
- Squat rack or Smith Machine
- Barbell + weights
- Box to jump on (make sure it is sturdy)
- Bench
- Kettlebell or dumbbell
- Leg curl machine or resistance band
- Weight plate
Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.
- Rear foot elevated split squat (kettlebell, dumbbell or barbell) - 3 X 8-10 reps on each leg
- Staggered stance box jump - 3 X 3 jumps each leg
- Hip thrust (barbell) - 3 X 8-10 reps
- Deadbug (band braced) - 3 X 8-12
- Single leg calf raise iso-hold (smith machine or squat rack) - 3 X 5 x 5 secs on, 5 secs rest. Complete all reps on one legs before swapping sides.
- Prone leg curl (leg curl machine or with a resistance band) - 2 X 8-10 reps on each leg
- Short lever side plank with leg lift hold (weight plate) - 2 X 25-35 secs each side
- Single leg calf raise from a block (dumbbell loaded) - 2 X 12-15 each side
