Heavy Weights Programme 17

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
• Box to jump on (make sure it is sturdy)
• Stack of weight plates to jump on
• Foam roller
• Bench
• Barbell
• 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. Band resisted TKE walks (backwards and forwards) - 2 x 45 - 60 secs
2. Barbell Split Squat - 3 x 5 each leg
3. Double step up - 3 x 3 each side
4. Hip thrust - 3 x 6, 5, 4 (aim to get a bit heavier with each rep)
5. Dying turtle iso push (3 x 10 secs each side)
6. Supine single leg curl foam roller - 2 x 8-10
7. Lateral bukie - 2 x 25-35 secs
8. Single leg calf raise - 20 reps, 10 secs rest, as many reps as you can for 2nd set