Post race weights programme

Post race weights programme

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Aim: Complete this programme over a 2 - 4 week period, and try to increase the weights a bit every week. Complete all sets rep on one exercise before moving onto the next exercise (this is not a circuit). Take at least 90 secs rest between sets.


  • Medicine ball
  • Kettlebell
  • Swiss Ball

Weeks 1 - 4 (sets/reps stated next to each exercise)

  • Single leg RDL to clean (3 x 12 each side)
  • Overhead revers lunge into high knee (3 x 12 each side)
  • Lunge walk with med ball rotations (3 x 12)
  • Swiss ball hamstring curl into bridge (3 x 8/8)

* Sorry about the background noise in the gym