Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.
Equipment:
- Squat Rack
- Smith Machine (you can use a squat rack)
- Weight - Kettlebell, plate or dumbbell
- Slider (you can step back if you don't have a slider)
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Split Squat (3 x 8)
- Iso hold (2 x 4 x 5 secs, 5 secs rest between reps/1min between sets) Complete all sets on the right before moving to the left
- Single leg RDL (3 x 12)
- Reverse lunge sliders (2 x 8)
- Power calf raise (3 x 12)
Weeks 5 - 8 (Increase weights)
- Split Squat (3 x 6)
- Iso hold (3 x 4 x 5 secs, 5 secs rest between reps/1min between sets) Complete all sets on the right before moving to the left
- Single leg RDL (3 x 12)
- Reverse lunge sliders (2 x 8)
- Power calf raise (4 x 8)
