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
- Trap/hex bar (if you don't have one of these you can use a barbell)
- Bench
- Weight plate
- Swiss Ball
Weeks 1 - 4 (sets/reps stated next to each exercise)
- Overhead squat with bar - 3 x 4
- Trap/Hex bar or barbell dead lift superset with pogo jumps - 3 x 8 deadlifts + 6 jumps
- Hip thrusts superset with countermovement jumps - 3 x 8 hip thrusts + 4 jumps
- Swiss ball hamstring curls - 3 x 8 each leg
- Slow single leg calf raise - 3 x 8 each leg
- Inner range calf raise - 2 x 12
Weeks 5 - 8 (Increase weights)
- Overhead squat with bar - 3 x 4
- Trap/Hex bar or barbell dead lift superset with pogo jumps - 4 x 8 deadlifts + 6 jumps
- Hip thrusts superset with countermovement jumps - 3 x 6 hip thrusts + 4 jumps
- Swiss ball hamstring curls - 3 x 8 each leg
- Slow single leg calf raise - 1 x 10 + 3 x 6 each leg
- Inner range calf raise - 2 x 12
