Heavy Weights Programme 30

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
• TRX/Suspension Trainer
• Leg press
• Leg Extension

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 from deficit (raise front foot) barbell - 3 x 6, 5, 4 each leg
2. Split squat jumps - 3 x 4 each leg
3. Barbell hip thrusts - 3 x 5, 4, 3
4. Standing TRX fall outs - 3 x 8 - 12
5. Single-leg extension - 3 x 7, 6, 5 each leg, taking 2 seconds to lower the leg on the way down.
6. Single-leg calf raise iso hold (Mid-stance on the leg press) -  3 x 25 to 30 seconds each leg
7. Single leg hamstring bridge band resisted - 3 x 15 - 30 secs each leg