Heavy Weights Programme 24

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
• Smith machine or leg press
• Step
• Back extension Machine
• Kettlebell/Dumbbell

Exercises (sets/reps stated next to each exercise). Take 1-2 mins rest between each set and before moving onto the next exercise.

1. Box step-up (barbell) - high box - 3 x 5 each leg
2. Band resisted forward lunges - 3 x 4 each leg
3. Single leg 90˚ back extensions - 3 x 8-12
4. Staggered stance pallof press (band or cable machine) - 3 x 8-12 each side
5. Single leg calf raise iso-hold (mid stance - leg press) - 2 x 5 x 5 seconds each leg
6. Single leg RDL - hand supported (ipsilateral) - 3 x 4 each leg
7. Single leg calf raise from a block - 3 X 12, 10, 12 each leg