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
- Small box or stack weights (mid shin height)
- Box to jump on (make sure it is sturdy)
- Bench
- Barbell and weights
- Kettlebell or dumbbell
- Smith machine or squat rack
- Weight plate
- 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.
- Band resisted walks (backwards and forwards) - 2 X 45-60 secs
- Front foot elevated split squats ( front foot on a small box or stack of weights mid shin height + dumbbells) - 3 X 6 each side
- Staggered stance box jump - 3 X 3 each side
- Hip thrust (barbell) - 3 X 8, 6, 4 reps (increase the weight with each set)
- Dead bugs (band braced) - 3 X 10-15 reps
- 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.
- Supine double leg foam roller leg curls - 2 X 8-10 reps
- Side plank with leg lift hold - 2 X 25-35 secs each side
- Single leg calf raise (dumbbell) - 2 X 12 each side
