Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- HEX/Trap Bar or a Belt Squat or a Squat Rack
- Barbell
- Smith Machine
- Romanian Chair
- Step to raise your foot onto
- Stack of weights or a step to stand on
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Belt Squat/Hex Bar/Squat superset with Split Jump Lunges - 3 x 8 squats + 6 jumps
- Mid Thigh Pull - 3 x 3
- ISO Hamstring Thrust - 3 sets x 3 x 5 secs each side (5 secs rest between sets / 1 min between reps)
- Romanian Lying Chair overhead push - 2 x 6 each side
- Romanian Lying Chair push and rotate to floor - 2 x 6 each side
- Raised toe ISO Push Calf Raise (Smith Machine) - 2 sets x 3 x 25 secs (5 secs rest between sets / 1 min between reps) complete all on right side before moving to the left
- Heavy Slow Calf Raise (Smith Machine) - 1 x 12 reps + 2 x 10 reps (the weight should be heavy enough that you are failing on the last rep)
Weeks 5 - 8 (Increase weights)
- Belt Squat/Hex Bar/Squat superset with Split Jump Lunges - 3 x 6 squats + 6 jumps
- Mid Thigh Pull - 3 x 4
- ISO Hamstring Thrust - 3 sets x 4 x 5 secs each side (5 secs rest between sets / 1 min between reps)
- Romanian Lying Chair overhead push - 2 x 8 each side
- Romanian Lying Chair push and rotate to floor - 2 x 8 each side
- Raised toe ISO Push Calf Raise (Smith Machine) - 2 sets x 3 x 25 secs (5 secs rest between sets / 1 min between reps) complete all on right side before moving to the left
- Heavy Slow Calf Raise (Smith Machine) - 1 x 12 reps + 2 x 8 reps (the weight should be heavy enough that you are failing on the last rep)
