Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Weight plate
- Box to jump on (make sure it is sturdy)
- Box or stack of weights to jump on (make sure it is sturdy)
- Bench
- Dumbbell
- Weight plate
- Rowing machine or Swiss ball
Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.
- Forward lunges - 3 x 5 each leg
- Explosive step up - 3 x 4 each leg
- Single leg hip thrust - 3 x 6 each leg
- Aleknas - 3 x 15
- Single leg RDL - 3 x 5 each leg
- Double leg hamstring curl on a rower - 3 x 8 (if you don't have a rowing machine use a Swiss ball)
- Side lying Iso holds - 2 x 20 secs each leg
