Aim: Complete this programme over a 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:
- 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
