Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Resistance band
- Box to jump on (make sure it is sturdy)
- Bench
- Barbell
- Kettlebell or dumbbell
- Smith machine or turn the J hooks upside down on a squat rack
- 2 boxes or two benches
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 - 3 x 45-60 secs
- Reverse lunges - 3 x 6 each leg
- Seated single leg box jump - 3 x 3 each leg
- Staggered stance hip thrust - 3 x 6, 5, 4 try to get a bit heavier with each set
- Band resisted dying turtle - 3 x 10-15 secs each side
- Single leg calf raise iso hold - 3 x 5 x 5 secs each side
- Box hips raises - 2 x 6-8
- Side plank hip raise iso hold - 2 x 20-30 secs each side
