Aim: Complete this programme over an 8 week period, and try to increase the weights a bit every two weeks.
Equipment:
- Kettle bell
- 2 x weight plates to stand on
- Barbell
- Box to jump on
- Bench
- Weight plate
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Single arm over head squat - 2 x 10 each arm
- Squat jump superset with box jump - 3 x 5 squat jumps + 5 box jumps
- Snatch - 3 x 5
- Bulgarian jump squat - 3 x 5 each leg
- Overhead split squat and rotate - 2 x 8 each side
- Slow single leg calf raise - 3 x 12 each leg
- Inner range calf raise - 2 x 15
Weeks 5 - 8 (Increase weights)
- Single arm over head squat - 2 x 10 each arm
- Squat jump superset with box jump - 4 x 6 squat jumps + 5 box jumps
- Snatch - 3 x 5
- Bulgarian jump squat - 3 x 6 each leg
- Overhead split squat and rotate - 2 x 8 each side
- Slow single leg calf raise - 3 x 10 each leg
- Inner range calf raise - 2 x 12
