Aim: Complete this programme over a 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Hip Thrust Machine or Squat Rack or Smith Machine
- Barbell + weights
- Romanian Chair
- Long Resistance Band
- Med Ball
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Hip Thrust Superset with Countermovement Jump - 3 x 8 thrusts + 4 jumps
- Hang Clean - 3 x 4
- Romanian Chair Hamstring Holds - 2 x 6 each side
- Cable Switch Drills band to your side - 2 x 6 each side
- Cable Switch Drills band above your head - 2 x 6 each side
- Medball Switch drill - 2 x 6 each side
Weeks 5 - 8 (Increase weights)
- Hip Thrust Superset with Countermovement Jump - 3 x 6 thrusts + 4 jumps
- Hang Clean - 3 x 4
- Romanian Chair Hamstring Holds - 2 x 8 each side
- Cable Switch Drills band to your side - 3 x 8 each side
- Cable Switch Drills band above your head - 2 x 6 each side
- Medball Switch drill - 2 x 6 each side
