Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Squat rack or Smith Machine
- Box to jump on (make sure it is sturdy)
- Kettlebell or dumbbell
- Weight plate
- Med ball, pilates ball or foam roller
Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.
- Reverse step down (dumbbell) - 3 X 8-10 reps each side
- Single leg box drop - 3 X 3 reps each side
- Double leg foot elevated hamstring bridge 3 X 10-12 reps
- High plank shoulder touches - 3 X 8-12
- Single leg calf 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.
- Staggered stance hip hinge (plate) 2 X 8-10 reps each leg
- Supine 45˚ adductor squeeze (med ball, pilates ball or foam roller) 2 X 20-30 secs
- Seated calf raise (machine or sat on bench with weight on knees) 2 X 12-15 reps
