Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Weight plate
- Box to jump on (make sure it is sturdy)
- Barbell
- Box or stack of weights to stand on
- 2 x boxes or 2 x benches
- Calf raise machine or bench and kettlebell
Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.
- Hand supported skater squats - 3 x 5 each leg
- Staggered stance box jump - 3 x 3 each leg
- Heel elevated lateral step down - 2 x 8-10 each leg
- Single leg hamstring bridge between two boxes or benches - 3 x 6-10
- High plank step ups - 3 x 15-20 secs
- Staggered stance RDL - 2 x 5 each leg
- Seated single leg calf raise - 20 reps, 10 secs rest, as many reps as you can for 2nd set
