Heavy Weights Programme 20

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:

• 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.

1. Single leg half squat to box - 3 x 6 each leg
2. Cable or resistance band step down - 3 x 6-8 each leg
3. Hamstring bridge between 2 boxes - 3 x 6-10 each leg
4. Standing Parloff alphabet - 3 x 15-20 secs each side (don't worry if you can't spell the full alphabet)
5. Rear foot elevated split squat - 2 x 5 each side
6. Single leg calf raise from block - 20 reps, 10 secs rest, as many reps as you can for 2nd set