Heavy Weights Programme 23

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:

• Barbell
• Weight plates
• Bench/box
• Resistance band - long and short
• Smith machine or leg press
• Step
• 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.

1. Band resisted single leg hops (forward and return) - 3 X 4 hops on each leg
2. Walking lunges - 3 X 5 each leg
3. Switching step up jumps - 3 X 4 each leg
4. Single leg hip thrusts (barbell) - 3 X 5 each leg
5. Banded dead bugs - 3 X 10 -15
6. Single leg calf raise iso-push (straight leg) - 3 X 6 SECS each leg
7. Single leg hamstring curls (rower) - 3 X 6-8 each leg
8. Standing clam shell hip abduction- 2 X 10 reps + 10 sec hold each leg