Heavy Weights Programme 16

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
• Zlant board or some weight plates
• Box to jump on (make sure it is sturdy)
• Cable machine or resistance band
• Barbell and weights
• Weight plate
• Calf raise machine or bench and dumbbells

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

1. Skater squat (plate counterweight) - 3 X 6 each side
2. Single leg box jump - 3 X 3 each side
3. Band resisted anterior step down (slant board)- 2 X 10-15 each side
4. Single leg feet elevated hamstring bridge - 3 X 6-10 reps each side
5. Standing palloff hold (cable machine or resistance band) - 3 X 15-20 secs each side
6. Staggered stance RDL (dumbbell) - 2 X 6 each side
7. Single leg seated calf raise (calf raise machine or dumbbell loaded)- 2 X 12 each side