Heavy Weights Programme 14

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
• Wall or squat rack to hold onto
• Barbell + weights
• Box
• Calf raise machine or bench to sit on
• Kettlebell or dumbbell

Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.

1. Hand supported reverse step down (dumbbell or kettlebell) - 3 X 6-8 each side
2. Single leg box jump - 3 X 3 each side
3. Feet elevated hamstring bridge with adductor squeeze - 3 X 10-12 reps
4. Half kneeling pallof press (cable machine or resistance band) - 3 X 8-15 each side
5. Single leg calf raise (dumbbell or kettlebell) - 2 x 8-10 reps each side
6. Good morning (barbell) - 2 X 8 reps
7. Seated calf raise machine or on a bench dumbbell loaded - 2 X 12-15 reps