Heavy Weights Programme 13

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:

• Squat rack or Smith Machine
• Box to jump on (make sure it is sturdy)
• Bench or calf raise machine
• Kettlebell or dumbbell
• Foam roller
• 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.

1. Rear foot elevated split squat (dumbbells) - 3 X 6-8 each side
2. Reactive staggered stance box jump 3 X 3 each side
3. Deadbugs (plate) - 3 X 8-12 reps
4. 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.
5. Prone leg curl (foam roller) - 2 X 8-10 reps
6. Short lever side plank with leg lift hold (load on hip)- 2 X 30-40 secs each side
7. Single leg calf raise on either calf raise machine or dumbbell loaded - 2 X 10-12 each side