Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Bench
- Barbell
- Resistance band
- 2 x boxes or 2 x benches
- Kettlebell
- Plate/step
Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.
- Single leg half squat to box - 3 x 6 each leg
- Cable or resistance band step down - 3 x 6-8 each leg
- Hamstring bridge between 2 boxes - 3 x 6-10 each leg
- Standing Parloff alphabet - 3 x 15-20 secs each side (don't worry if you can't spell the full alphabet)
- Rear foot elevated split squat - 2 x 5 each side
- Single leg calf raise from block - 20 reps, 10 secs rest, as many reps as you can for 2nd set
