Heavy Weights Programme 18

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:

• 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.

1. Hand supported skater squats - 3 x 5 each leg
2. Staggered stance box jump - 3 x 3 each leg
3. Heel elevated lateral step down - 2 x 8-10 each leg
4. Single leg hamstring bridge between two boxes or benches - 3 x 6-10
5. High plank step ups - 3 x 15-20 secs
6. Staggered stance RDL - 2 x 5 each leg
7. Seated single leg calf raise - 20 reps, 10 secs rest, as many reps as you can for 2nd set