Heavy Weights Programme 29

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
• Bench/Box
• Swiss Ball
• Leg press
• Leg Extension
• GHR Machine

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

1. Split squat barbell - 3 x 6 each leg
2. Oscillatory split squat jumps - 3 x 6 - 10 each leg
3. Barbell hip thrusts - 3 x 6
4. Swiss ball wall plank - 3 x 20 - 30 seconds.
5. Single-leg calf raise iso hold (Mid-stance on the leg press) -  3 x 30 to 35 seconds each leg
6. GHR prone hamstring hold, 3 x 15 to 25 seconds each side.
7. Single-leg extension - 3 x 8 each leg, taking 2 seconds to lower the leg on the way down.