Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Box
- Trap/HEX bar
- Kettlebell
- Swiss Ball
- Box
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Single leg RDL to clean (2 x 12 each side)
- Overhead reverse lunge to high knee (2 x 12 each side)
- Split stance trap bar deadlift (2 x 12 each side)
- Repeated high box step up (2 x 12 each side)
- Split squat front squat (1 x 12 each side)
- Swiss ball hamstring curl into bridge (2 x 8/8 each side)
Weeks 5 - 8
- Single leg RDL to clean (2 x 12 each side)
- Overhead reverse lunge to high knee (2 x 12 each side)
- Split stance trap bar deadlift (3 x 12 - 15 each side)
- Repeated high box step up (3 x 12 - 15 each side)
- Split squat front squat (2 x 12 each side)
- Swiss ball hamstring curl into bridge (2 x 8/8 each side)
* Sorry about the background noise in the gym
