Heavy Weights Programme 19

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)
• 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.

1. Band resisted walks - 3 x 45-60 secs
2. Reverse lunges - 3 x 6 each leg
3. Seated single leg box jump - 3 x 3 each leg
4. Staggered stance hip thrust - 3 x 6, 5, 4 try to get a bit heavier with each set
5. Band resisted dying turtle - 3 x 10-15 secs each side
6. Single leg calf raise iso hold - 3 x 5 x 5 secs each side
7. Box hips raises - 2 x 6-8
8. Side plank hip raise iso hold - 2 x 20-30 secs each side