Aim: Complete this programme over an 6 - 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Barbell
- Weight plates
- Bench
- Resistance band
- Back extender machine or box
- Smith machine or turn J hooks on a squat rack upside down
- Kettlebell/dumbbell
- Cable machine or resistance band
- 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 5 each leg
- Single leg step down on cable machine or with resistance band - 3 x 5 each leg
- Back extension with plate - 3 x 10
- Standing Parloff press with cable or resistance band - 3 x 8 each side
- Single leg calf raise ISO hold - 3 x 5 x secs each side
- Staggered stance RDL - 2 x 5 each leg
- Single leg calf raise from step - 3 x 12, 10, 8 each leg
