Heavy Weights Programme 26

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
• 2 x Bench/box
• Smith machine or leg press
• Step
• Kettlebell/Dumbbell
• Small light weight
• Long resistance band

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

1. Medium box step up - 3 x 5 each leg
2. Dumbbell reactive step up - 3 x 3 each leg
3. Single leg hamstring iso hold between two boxes - 3 x 30 secs each leg
4. Standing oscillary parloff - 3 x 8 - 12 each side
5. Dumbbell single leg RDL - 3 x 4 each leg
6. Single leg calf raise from block - 3 x 8 each leg
7. Single leg calf raise iso hold, mid stance - 2 x 5 x 5 secs each leg