Equipment:
Complete these exercises every other day for 6 weeks as follows:
3 seconds up, 2 seconds hold, 3 seconds down
Weeks 1 -2: 3 x 12 each leg
Weeks 3 - 4: 4 x 10 each leg
Weeks 5 - 6: 5 x 8 each leg
Aim to gradually increase the weight in your backpack throughout the programme.